Friday 12/1/17

By November 30, 2017 WODs No Comments

Strength Cycle: Cycle 2 – Retest Week!

Strength/Skill
In 18min:
Find 1RM Clean & Jerk
Suggested Percentages: 3 @ 60%, 1 @ 75%, 1 @ 85%, 1 @ 92.5%, 1 @ 97.5%, 1 @ 101.5%
(If you want to work up faster, that’s fine. This is just an idea in case you’re not sure how to build up to a new 1RM.)

WOD
Teams of 2
3 Rounds
P1 – Row 500/400m or Bike 1000/800m or Run 400m
P2 – 2-KB/DB Farmer’s Carry Hold until P1 is finished – L: 53/35; S: 70/53
*If P2 drops the KB/DB, P1 has to stop rowing/biking. Each partner should complete 3 rounds on the monostructural piece. Grip test. Push the monostructural piece every round. Feel free to walk around w/ the KBs/DBs if that helps distract your brain from the pain you’re feeling. Time domain is sub-12min.

Cooldown
30sec Bretzel
30sec Scorpion Hold

Daily Reading
1. CrossFit Calls Out Internet “Coach” on Twitter
2. Important Recovery and Training Tips for Crossfitters from Games Athlete Dakota Rager
3. Recovery Study: Cold Bath vs Cryotherapy
4. Ancient humans really liked their rice

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