Tuesday 1/23/18

Strength Cycle: Cycle 4 – Week 1

In 15min:
Back Squat Rep Test – In the first 10min, build to a heavy, but pretty, single rep, then back off and choose a weight you believe you can hit for 8-15 reps (probably between 70-85%). The goal is here is accumulating squat volume. We’ll strive to hit a big set each week, increasing the weight and/or reps every time. We’d like to see you closer to 15 reps than 8 reps.

10 DB Snatches – L: 30/20; S: 50/35
15 Burpee Box Step Overs (S: Jump Overs)
20 DB Snatches
30 DB Snatches
40 DB Snatches
50 DB Snatches
*Cap = 18min. Steady wins the race. Don’t start too fast on this one. And, be aware of the new DB Snatch & Burpee standards. You can’t switch your hands on the DB overhead anymore. Now it has to be somewhere “below your face”. And, burpees have to be jumped down and jumped up. No more stepping. Stepping is now considered “Life”, not “Sport”. Thanks for nothing, Castro.

Bicep/Lat Stretch on Rig
Straight Leg Hold on Rig

Daily Reading
1. New Movement Standards for CrossFit Open Workout 18.0
2. 8 Mini-Resolutions For A Better Everything In 2018
3. 1 Diet Trick that WILL make you lose weight
4. Everything you need to know about recovering

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