Strength Cycle: Week 4: Post-Open Cycle 2
Strength/Skill
E3M15M
5 Power Clean & Push Jerk @ 75+% of PC/PJ
+
Max Strict Pullups or Partner-Assisted Pullups or Band Pulldown or Bar-on-Rig Box-Aided Pullups
WOD
50 Wallballs – L: 20/14; S: 30/20
50/35 Cal Row or 35/22 Cals on Bike or Run 600m
50 Power Snatch – L: 75/55; S: 95/65
*Big sets during the Wallballs, hang on during Row/Bike, then suffer thru touch & go Snatches.
Cooldown
1min Banded Hip/Lunge Stretch – ea leg
1min Banded Hand Behind Back Shoulder Stretch – ea arm
Daily Reading
1. 15 Things Only CrossFitters Understand
2. The 3 Most Important Hand Positions for Successful Handstand Work
3. 7 Reasons Why Your Shoulders Get Hurt in the Gym: Part 2
4. How to Make the Most of Your Lat Stretches (Video)