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 KneesNOTE: 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