Strength Cycle: Cycle 2 – Retest Week!
Strength/Skill
In 18min:
Find 1RM Snatch
Suggested Percentages: 3 @ 60%, 1 @ 75%, 1 @ 85%, 1 @ 92.5%, 1 @ 97.5%, 1 @ 101.5%
(If you want to work up faster, that’s fine. This is just an idea in case you’re not sure how to build up to a new 1RM.)
WOD
5 Rounds
8 Deadlift – L: 105/65; S: 155/105
L: 10; S: 20 Double Unders
8 Power Cleans
L: 10; S: 20 Double Unders
8 Push Jerk
L: 10; S: 20 Double Unders
*Cap = 18min. The deadlift and push jerk should be unbroken, but strategize the power cleans with fast singles. Shooting for sub-15min.
Cooldown
30sec Hurdler’s Stretch
30sec Scorpion Hold
Optional Run Programming
Run 400m
Rest 4min
Run 200m
Rest 2min
Run 200m
Rest 8min
Run 800m
*Try to break any past records on the 800m. The 400/200/200 beforehand is just to prep you for the 800m test
Daily Reading
1. Strong is Beautiful: 7 Inspiring CrossFit Women to Follow
2. No Pain No Gain: Injury vs Gains
3. What The Industry Knew About Sugar’s Health Effects, But Didn’t Tell Us
4. 5 Reasons You Need More Magnesium