Tuesday 2/13/18

By February 12, 2018 WODs No Comments

Strength Cycle: Cycle 4 – Week 4

Strength/Skill
In 15min:
Back Squat Rep Test – In the first 10min, build to a heavy, but pretty, single rep, then back off and choose a weight you believe you can hit for 8-15 reps (probably between 70-85%). The goal is here is accumulating squat volume. If you hit less than 8 reps last week, lower weight. If you hit between 8 and 15, repeat weight and beat score. If you beat 15 reps, up weight.

WOD
14.2
E3M until failure:
2 Rounds
10 OHS – L: 75/55; S: 95/65
10 Pullups (S: CTB)
*Add two reps to OHS & Pullups every three minutes. Cap = 18min. Break up your pullups early!

Cooldown
Lat Stretch
Pec Stretch

Daily Reading
1. Kipping Pull-Up Injuries – 4 Reasons Why and How They Happen
2. Finding Intensity In CrossFit Again
3. 7 Interviews with Lifters and Coaches I Respect
4. The First Pull of the Snatch & Clean: Slow or Fast?

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