Taxes aren't due today... at least there's that!
😂
WOD
CFSC At Home
11 minute AMRAP
5 SA Thrusters
25 DU
*sw arms after ea set of DU*
EC
4 minute AMRAP
20 Mountain Climbers
10 Jumping Squats
+
4 minute FLR (best effort)
Find full info HERE
Got a home gym? Or still have access on base? Check out our regular strength programming for Monday, April 14th here:
WOD
3 Front Squats + 1 Jerk
NOTES
- Once warmed up for the complex, spend at least 8-12 minutes working on jerks ONLY. Get to a good weight with that where you would be comfortable with hitting the weight after a 3 rep front squat. From there, warm the Front Squats up in a type of build: 1 FS + 1 Jerk, rest, 2 FS + 1 Jerk, rest, then start your first
set of 3 FS + 1 Jerk. From there, get 5-7 sets in at that full complex, making sure the jerk is landed locked out and stable. If you're uncomfortable bringing the bar down from the top at the heavier weights and fatigued, just drop it, deload it, clean it back to rack, and reload for the next set. This complex is VERY challenging to hit a good 3 rep FS load AND finish the jerk. That's the point!
- Push or Split Jerk is fine
- Belt as needed.
- Don't let it get sloppy.
+
CFSC “At Home” WOD
(details at link above!)
