WOD – Friday 12 May 2017

  • GYMNASTICS:
    Skin the cat
    2-2-2-2-2-2
  • METCON:
    17min AMRAP
    24 Double KB clean and jerk 24/16
    1 legless rope climb + 1 normal RC
    100 DU
  • CFP LITE:
    17 min AMRAP
    24 Kb swings
    10 ring rows
    100 single skips
  • CFP PERFORMANCE:
    Clean
    5 x 3-position clean (Start at 65% and increase each set)
    Position 1: 2 sec pause mid shin
    Position 2: 2 sec pause below Knees
    Position 3: 2 sec pause above Knees

    NOTE: This is 3 full cleans per set. Pause at Position 1 then complete the clean. Reset and pause at position 2 then complete the clean. Reset and pause at position 3 and complete the clean. This is one full set.
    3 x 3 Clean pulls @ 100%-110% of snatch