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Workout Of The Day – Thursday 12/6/2018

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WOD

Strength
EMOM 12min 3 Thrusters

Metcon
Every Minute on the Minute for 16 Minutes
Alternate Stations:
Minute 1 : 2 Rope Climbs
Minute 2: 20 Toes to Bar
Minute 3: 20 DB Deadlifts 50/35
Minute 4: 20 Wall Ball 20/14


OLYMPIC LIFTING

Part1:
Front squat + Jerk
2+2 x2@50% (1RM C&J)
2+2 x1@60%
2+2 x1@65%
2+2 x2@70%
1+2 x1@75%
2+1 x1@75%

Part2:
Front squat
3@70% (1RM C&J)
3@80%
3@90%
3@95%
3@100%


#CFHextracreditchallenge

December
complete the following:
* If you have DUs / few DUs on you – do AMAP Unbroken. The goal is 100 unbroken.


* No DUs yet? Do the following:
1. Penguin Claps 2×10
2. Practice with rope – get 1 DU ONLY x10
3. Keep the rope spinning – 2 singles + 1 DU x10
4. Minimize the amount of singles. DUs attempts – build 1 by 1 x10
5. 2 Unbroken DUs (slowly build up) x10
6. Consistent unbroken DUs.