Thursday 3/16/17

Strength Cycle: Open Cycle – Week 3

2 Split Jerk
*Mod, mod, heavy, heavy, mod
Life: 3-to-6 Pullup Holds (jump and hold the top of a pullup for a count of 3, with a controlled descent)
Sport: AMRAP Weighted Strict Pullups in one set

Run L: 600m; S: 800m
L: 15; S: 25 T2B
10 Deadlift L: 225/145; S: 315/205
*Want this to be a long, slow grind. Don’t blow anything out, because 17.4 is right around the corner. Of course, if you’re not doing 17.4 until later during the weekend, this hit this one hard.

Teams of 2
1, 2, 3… 9, 10, 9, … 3, 2, 1

P1 – Row 400m or Bike 800m
P2 – Works the ladder

Bar-on-Rig Pullup
Box Step Ups
Wallball Burpee
KB Heartbeat Squat

*Cap = 35min. Pick up where your partner left off. Wallball Burpee is just what it sounds like. Perform a wallball, then step back and perform a burpee.

Daily Reading
1. Is the CrossFit Games Open all about Conditioning?
2. Best Practices When You’re Waiting
3. How to modify kipping pullups for painful shoulders
4. Keep that Fire Burning

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