Monday 1/8/18

By January 7, 2018 WODs No Comments

Strength Cycle: Cycle 3 – Week 5

Strength/Skill
E3M15M
1min Max Power Clean Singles @ 75+%
*Move well > Move heavy. Intensity should be high but consistency and moving properly need to be the focus.
+
L: Pullup Push-Aways or Kneeling Straight-Arm Band Pulldowns
S: Pullup Hip-to-Bar
SS: Pullup Pullovers

WOD
5 Rounds
15 Box Step Overs (S: Jump Overs)
15 SDLHP – L: 75/55; S: 95/65
*Simple couplet. Work on fast transitions between the two. Don’t allow yourself to get away with slow box jump overs, i.e., walking away from the box.

Cooldown
Pigeon Stretch on Box
Bicep/Pec Stretch on Rig

Optional Run Programming
6 Rounds
Jog 600m (easy)
Sprint 200m
Jog 200m
*No rest between efforts

Daily Reading
1. Goal-Oriented Versus Process-Oriented Fitness: Which Mindset Is Better?
2. How I Made Peace With My Appetite
3. The Hook Grip with Short Fingers
4. 3 Simple Stability Tests Every CrossFitter Should Pass!

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