Strength/Skill
E3M15M
2 Split Jerk
Life: Find a heavy 2
Sport: If you’re cleaning up your movement, don’t exceed 70%. If movement looks good, then make your way toward 90%…
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In between set 1, perform 30-40 Thin Band Sword Pulls (15-20 ea arm)
In between set 2, perform 20 Thin Band Facepull into W into Y-Press
In between set 3, perform 20 Thin Band Snow Angels (10 ea arm)
In between set 4, perform 30-40 Thick Band Bear Hugs (15-20 ea arm)
*The point of these shoulder accessory movements is to really “feel the burn”. If you don’t, then either add reps or use a thicker band (with proper technique!).
WOD
4 Rounds
Run 200m (S: Run 400m or Row 30/20 Cal or Bike 20/12 Cal)
20 Situps
10 Hang Power Snatch – 95/65 (S: Hang Squat Snatch)
*We encourage you to try out a version of “Splife” today, but choose a run distance that allows you to keep your intensity high.
Daily Reading
1. Man Food: Nutrition to Increase Testosterone
2. CrossFit hoists Olympic weightlifting into the public eye
3. Anatomy Angel: The Lump in Your Throat
4. 16 Things Only People Who Love Strength Training Will Understand
Thanks for making me part of this pic for today’s WOD! Any chance you can photo-shop some more weight on the bar, so I don’t look so weak resting with just 95#? JK, thanks for all the hard work at the new place! It’s a great place and going to be better!!