Thursday 6/22/17

Strength Cycle: Week 1: Post-Open Cycle 2

Strength/Skill
E2M10M
5 Strict Press @ 80%+ of last week’s 2RM
+
6-10 Eccentric Pistols on Box

WOD
AMRAP 20
10 Box Step Overs (S: Jump Overs)
12 Air Squats (S: 8 Alternating Pistols)
6 Deadlifts – L: 155/105; S: 225/155
*We want to see LOTS of rounds, so pick movements and weights that have you moving consistently. No slowdowns. Be careful if choosing Box Jumps today, as you could accumulate a bunch of reps, and those ankles might suffer, as a result.

Cooldown
On your own: Roll out quads, hips, glutes, and calve

Unloaded
30 DB Thrusters – 30/20
30 Bar-on-Rig Pullups
Run 800m or Row 1000/800m or Bike 2000/1600m
30 AKBS – L: 53/35; S: 70/53
30 Pullups
60 Double Unders
60 Abmat Situps
30 DB Box Step Ups
30 Wallballs – L: 20/14; S: 30/20
Run 800m or Row 1000/800m or Bike 2000/1600m
30 DB Thrusters – 30/20
30 Bar-on-Rig Pullups

Cashout:
Accumulate 3min of Hollow Hold – rest as needed b/t efforts

Daily Reading
1. CrossFit Clobbers Competitor with Sanctions in False Advertising Case
2. 5 Things Candice Wagner Said About Her Body Every Woman Should Read
3. Bacon Deviled Egg Salad
4. Cool Things You Notice Happening Once You Start to Lose Weight

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