Wednesday 12/27/17

Holiday Hours
Sunday: Normal Schedule
Monday: Open Gym 12p-3p: “12/31/2018 WOD”

Strength Cycle: Cycle 3 – Week 3

Every 90sec for 9min (6 Rounds)
2 Snatch Complex @ 70+% of 1RM

Life = Power Snatch + Hang Power Snatch
Sport = Squat Snatch + Overhead Squat + Hang Squat Snatch + Overhead Squat

*Focus on moving smoothly around the barbell, but get thru the movement quickly. Time under tension is a killer here.

5 Rounds
30 Front Rack Lunges – 75/55 (S: 2-DB – 50/35)
10 Power Cleans (S: DB Power Cleans)
*Power cleans are light, so they should be unbroken. Then it’s a mental battle to keep pushing the lunges.

Puppy Dog Pose

Optional Run Programming
5 Rounds
Run 400m
Jog 100m
*No rest b/t sets

Daily Reading
1. 5 Problems That Every Female Crossfitter Faces
2. Whole eggs better for muscle building and repair than egg whites
3. Life Expectancy in the U.S. Is Falling —
and Drug Overdose Deaths Are Soaring Synthetic opioid fatalities have doubled

4. You Don’t Have Time

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