ACF – October 12, 2018

Workout of the Day


Build up to 85%

AMRAP 20 min

“Cindy” (5 pull up, 10 push up, 15 squats)

Notes: Every 3 rounds do 5 Power Snatch (135/95) + 10 Box Jump (30/24)

WOD Notes:


The goal is to keep the position and technique there but with reasonable loading. Keep to the listed percentage for today. Build up as needed today and try some different lead in sets if you find it helpful.


A little couplet tossed into a benchmark. Traditionally you will be pacing out “Cindy” for the entire 20 min but this go around you will have to crack out the power snatch/box jump every 3 rounds. The real purpose of this is to give you some Oly lifting in the midst of a workout but to also slow you down so you aren’t accumulating as many rounds of “Cindy”. Weight should still be something on the power snatch that you can do touch and go reps. Depending on how your grip is doing it may even be unbroken. Box jumps are on the higher side to slow things down a bit but try to keep a consistent and strong pace. No suggested rounds here today. Instead just move through this one, work hard, and let today be what it is. Adjust pacing and loading as needed.

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