Monday 12/4/17

By December 3, 2017 WODs No Comments

Strength Cycle: Cycle 3 – Test Week

Strength/Skill
In 18min:
Find 1RM Clean Complex = Power Clean + Push Jerk + Front Squat + Hang Squat Clean + Split Jerk
*Time under tension is a killer here, so don’t waste a lot of time with the bar sitting on your shoulders or hanging from your arms. Try to quickly get thru each piece.

WOD
AMRAP 10
Run 200m or Row 250/200m or Bike 500/400m
L: 12 HRPU or L: 6; S: 12 HSPU
9 Hang Power Snatch – L: 75/55; S: 95/65
*Open Standard on the HSPU. Time to start cleaning up the movement. We’re looking for less than 3 sets per round on the HSPU. Meanwhile, the HPS should be unbroken each time.

Cooldown
Hurdler’s Stretch
Scorpion Hold

Optional Run Programming
Run 1700m, 1300m, 900m, 500m w/ 5min rest b/t reps. Every interval alternates b/t 200m at an easy run and a 200m fast run with the final finish of each interval is a 100m max effort sprint after a 15sec rest.

For example, the first 1700m is run as:
Run 200m easy
Run 200m fast
Run 200m easy
Run 200m fast
Run 200m easy
Run 200m fast
Run 200m easy
Run 200m fast
Rest 15sec
Sprint 100m
Rest 5min

Daily Reading
1. Getting Started In Strength Training Later In Life
2. How To Teach Your T-Spine To Bend
3. There Are a Ton of Changes Coming to the 2018 CrossFit Games Regionals
4. How To Fight Off A Cold
5. 5 Phases To Recover From Your Low Back Injury

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