Friday 6/23/17

Strength Cycle: Week 1: Post-Open Cycle 2

Strength/Skill
E3M15M
3 Power Snatch @ 70+% – Touch & Go
+
4-8 Single-Leg Barbell RDL – yes, use the same weight as your Snatch!

WOD
*Daniel*
50 Pullups
Run 400m or Row 500/400m or Bike 1000/800m
21 Thrusters – 95/65
Run 800m or Row 1000/800m or Bike 2000/1600m
21 Thrusters
Run 400m or Row 500/400m or Bike 1000/800m
50 Pullups
*Cap = 18min. Every Friday is going to be a HERO WOD in this cycle. We’ll have caps so don’t always expect to finish. That’s ok! Main thing to keep in mind is “just have fun”.

Cooldown
1min Bretzel – ea side
2min Sit-on-Ankles Back Bend – use Wallball under back for height assistance
-or- simply lay back over Wallball with legs straight, gripping rig for leverage

Daily Reading
1. Training Lessons from CrossFit Champion Jason Khalipa (video)
2. The 19th-Century Book of Horrors That Scared German Kids Into Behaving
3. Can a single exercise session benefit your brain?
4. Introducing the Healthy Diet Templates

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