Thursday 12/21/17

Strength Cycle: Cycle 3 – Week 2

5 Push Jerk @ 70%
*Work on extending then pushing aggressively under the bar.
L/S: 30sec Max Distance on Bike or Rower
*If you used the Bike last week, try to use the Rower this week. And vice versa. This should be a fight between going as hard as possible and maintaining the same distance within 5% each round.

21, 15, 9
Hang Power Snatch – L: 75/55 (S: Hang Squat Snatch @ 95/65)
2x Abmat Situps
*Cap = 9min. Opposing movements should allow you to blast thru this one. Score is time on this portion of the WOD.

-rest until 12:00, then:
Run 400m
Walk 100m
Run 400m

On your own: Roll out quads, hips, glutes, and calves

4 Rounds
Every 4min:
Row 250/200m or Bike 500/400m or Run 200m
30 Air Squats (S: 20 2-DB Thrusters – 30/20)

-rest 2min, then:

4 Rounds
Every 4min:
Bike 500/400m or Row 250/200m or Run 200m
30 Jumping Lunges or 20 Wallballs

Daily Reading
1. 10 Simple Ways to Reduce Chronic Stress for Improved Fitness
2. How Not to Lose Your Gains
3. Red meat halves risk of depression
4. Full Schedule for the 2018 CrossFit Games Season Released

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