Thursday 4/13/17

Strength Cycle: Post-Open Cycle – Week 2

Strength/Skill
E3M15M
2 Power Snatch – catch these high, focusing on speed with perfect technique
+
20 Banded Glute Bridge – attach band around J-hooks at lowest possible position on rig. If it’s too easy, use multiple bands.

WOD
5 Rounds
15/9 Cals on Bike or Rower or Run 200m
12 SDLHP – L: 95/65; S: 115/75
L: 8; S: 15 Pushups
*Time domain = 10-14min. SDLHP should be done in 2 sets or less. For the pushups work on that tight plank position, no worms!

Unloaded
2 Rounds
3min Max Row/Bike
30sec Plank
30sec Right Side Plank
30sec Left Side Plank
Rest 30sec

-then, 4 Rounds
In 5min, complete:
10 DB Weighted Lunges
20 Double Unders
10 Abmat Situps
20 Double Unders
10 Wallballs
20 Double Unders
10 DB Push Press
20 Double Unders
10 Box Step Overs
Run 200m or Row 250m or Bike 500m

-then, 2 Rounds
3min Max Row/Bike
30sec Plank
30sec Right Side Plank
30sec Left Side Plank
Rest 30sec

Daily Reading
1. Should You Take Melatonin for Insomnia?
2. Goat CrossFit (video)
3. Thoracic Mobility and the Cat-Camel Exercise
4. Team or Dysfunctional Family? Stories of an Elite Lifting Group

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