Weightlifting
12 x 45s
1 Split Jerk

We’ll be on a forty-five second clock today completing 12 split jerks across nine minutes. If you normally choose to build up in weight during an EMOM you may want to make weight jumps every few rounds rather than every round to save some time and energy OR just choose one weight and stick with it for all twelve reps.

Workout of the Day
AMRAP in 10 minutes
5-10-15-20-25…
sit-ups
thrusters

We’ve got a fairly simple couplet to start off the week. You’ll need an abmat and an empty barbell to make your way through this ten minute AMRAP. If an empty barbell is a struggle at all for a thruster make sure to grab a training bar or a pair of ten pound dumbbells so that your weight for this movement is extremely light. Focus on a hitting a full squat and a quick smooth transition as you send the bar up overhead. You should finish the thruster rep with the bar straight overhead rather than out in front of you so make sure to spend an extra second getting into a good position. Your reps should be light and fast today! Your score will be the last round you finish of both movements plus any extra reps in the next round.

standard: 25/15 lb
rx: 45/35 lb
sport: 45/35 lb
overachiever: 65/45 lb

CFD at home:
Today’s workout can be done with a barbell, dumbbell or kettlebell. Dumbbell and kettlebell thrusters can be split up between arms however you choose or you could also try holding onto your weight with both hands if that works for you. If your dumbbell or kettlebell is at all heavy you may want to adjust the thrusters to jumping squats to make sure you aren’t getting majorly slowed down by the thruster reps. Other than that this workout can be done as written! Your score will be the last round you finish of both movements plus any extra reps in the next round. Have fun and we’ll see you on the leaderboard!