Thursday 3/16/17

By March 15, 2017 WODs No Comments

Strength Cycle: Open Cycle – Week 3

Strength/Skill
E3M15M
2 Split Jerk
*Mod, mod, heavy, heavy, mod
+
Life: 3-to-6 Pullup Holds (jump and hold the top of a pullup for a count of 3, with a controlled descent)
Sport: AMRAP Weighted Strict Pullups in one set

WOD
AMRAP 18
Run L: 600m; S: 800m
L: 15; S: 25 T2B
10 Deadlift L: 225/145; S: 315/205
*Want this to be a long, slow grind. Don’t blow anything out, because 17.4 is right around the corner. Of course, if you’re not doing 17.4 until later during the weekend, this hit this one hard.

Unloaded
Teams of 2
1, 2, 3… 9, 10, 9, … 3, 2, 1

P1 – Row 400m or Bike 800m
P2 – Works the ladder

HRPU
Bar-on-Rig Pullup
Lunges
Situp
Box Step Ups
Wallball Burpee
KB Heartbeat Squat

*Cap = 35min. Pick up where your partner left off. Wallball Burpee is just what it sounds like. Perform a wallball, then step back and perform a burpee.

Daily Reading
1. Is the CrossFit Games Open all about Conditioning?
2. Best Practices When You’re Waiting
3. How to modify kipping pullups for painful shoulders
4. Keep that Fire Burning

Leave a Reply