Friday 11/10/17

By November 9, 2017 WODs No Comments

Strength Cycle: Cycle 2 – Week 4

Strength/Skill
OTM for 4min
2 Power Snatch (S: Squat Snatch) w/ pause at knee @ 60-70%
-then
E2M14M
L: 3; S: 1 Power Snatch (S: Squat Snatch) @ 82.5-92.5%
+
Work on Double Unders between lifts
*Fridays will alternate between the Snatch and Clean.

WOD
6 Rounds
Run 100m or Row 125/100m or Bike 300/200m
12 Shoulder to OH – L: 95/65; S: 135/95

-rest 3min, then:
Run 1 mile

*The first portion should SUCK! Keep the STO unbroken and run as hard as possible. Keep the WOD under 5min. For the mile path, start from the “run door”, run straight down the hill as if taking the 600m route, take a right and follow the sidewalk to Edith Road (where you turn left for Champions Park), then turn around come back.

Cooldown
Bretzel
Forward Fold

Daily Reading
1. High fat dairy is not better for health or weight loss
2. 5 Tips For Eating Out With Co-Workers While Dieting
3. 10 Incredible Crossfitters Who Prove That Age Is Just a Number
4. Don’t Choke The Bar To Death

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