Thursday 6/7/18

Strength Cycle: Post-Open Cycle 2 – Test Week

Strength/Skill
In 16min:
Find 2RM L: Landmine Press; S: Strict Press
*Make sure to watch this week’s video for a couple pointers on the landmine press! Choose the Landmine Press if you ever experience pain when pressing overhead, or if you know you compensate by leaning back excessively at the top of your strict presses.

WOD
*Helen*
3 Rounds
Run 400m or Bike 1000/800m or Row 500/400m
21 AKBS – 53/35
12 Pullups
*CrossFit Benchmark Helen. You have to really push the run if you want a great time. This is a fantastic workout to test your ability “handle the suck”.

Cooldown
Foam Roll On Your Own

Unloaded
AMRAP 10
10 2-DB Renegade Rows (pushup + row + row = 1) – L: 20/10; S: 35/25
10 DB Front Squats
30 Russian Twists – 15/10 (L+R=1)
Rest 30sec

-then, immediately into:

AMRAP 10
Row 500/400m or Bike 1000/800m or Run 400m
Run 400m or Row 500/400m or Bike 1000/800m
L: 25; S: 50 Double Unders

-rest 3min to change DBs, then:

30, 20, 10
Cal Bike or Row
2-DB Deadlifts – L: 50/35; S: 70/50
*Cap = 12min

Run Programming
Run 2000m – moderate
Rest 4min
Run 400m – slow
Rest 4min
Run 1600m – moderate
Rest 4min
Run 300m – slow
Rest 4min
Run 1000m – moderate
Rest 4min
Run 200m – slow

Daily Reading
1. Trees Sweat to Keep Cool
2. Another Damn Good Reason to Lift
3. 15 Year Old Powerlifter Max Shethar Squats a Massive 260kg (575 lb) PR
4. Bad Ankles, Bad Squat?

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