Strength Cycle – Week 3
Strength/Skill
E3M12M
Deadlift
1×6 at 65%
1×5 at 75%
1×4 at 85%
1×1 at 95%
Life: Reset after each rep. And, if you don’t know your numbers, just GO HEAVIER THAN LAST WEEK. Sport: Tough & Go or reset. Stick to the percentages and watch what happens!
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3×3 Depth Jumps over Box
Men – line up 4xMedium boxes, step off first box and hop over consecutive boxes
Ladies – line up 4xSmall boxes, step off first box and hop over consecutive boxes
WOD
10 Rounds
5 Front Squats – L: 95/65; S: 135/95
5 Push Jerks
5 HSPU (S: Strict)
*Treat the barbell portion like a complex. Meaning: try not to drop the bar between the squats and jerks. If the HSPU take you more than 2 sets, then scale down the reps.
Daily Reading
1. Nutrition basics: Macros Bruh (part 2)
2. The CrossFit Open, Explained
3. 3 Rules of Protein Intake Everyone Should Follow
4. A Biomechanical Analysis of the Deadlift: Conventional vs Sumo