Wed (11/22): Normal schedule
Thur (11/23): 8am Open Gym, 9:30a & 10:30a Partner WOD
Fri (11/24): Normal schedule resumes
Strength Cycle: Cycle 2 – Week 6
Strength/Skill
In 6min:
Work up to a heavy Back Squat single around 90%. Gotta move fast to get this done!
-then
E2M12M
3 Back Squat @ 67.5%
*Speed work. Control the descent, no bounce, then get out of the hole AS FAST AS POSSIBLE. If you go slow, this is a wasted squat day.
WOD
AMRAP 10
L: 15; S: 30 Double Unders
9 SDLHP – L: 95/65; S: 135/95
6 Burpees
*You may need to break the SDLHP into singles, but keep the rest short. We’re shooting for 7+ rounds.
Cooldown
Hurdler’s Stretch
Pigeon
Daily Reading
1. Deep Squats
2. Internal vs External Motivation
3. The Crossfitter’s Guide to Branched Chain Amino Acids (BCAAs)
4. The Forgotten Art of Squatting Is a Revelation for Bodies Ruined by Sitting