Monday 6/11/18

Strength Cycle: Post-Open Cycle 2 – Week 1

Every 90sec for 15min
2 Box Squat @ 50-60%
*This is *Speed Work*, so control the negative then ROCKET off the box/plates.
8-10 Straight-Arm Band Lat Pulldown (Inside Rig)
*Wanna get better at pullups and bar muscle-ups? We need to strengthen your lats. Do these well with a HEAVY band, and you’ll see major improvements. Stay inside the rig so your partner can box squat without interference on the outside.

12, 9, 6
Power Cleans – L: 115/75; S: 155/105
Box Step Overs (S: Jump Overs)
Pullups (S: C2B)
*Convince yourself to go Touch and Go for the Power Cleans. This can be done in sub-5min, and we’re sure someone at Derby City can do it sub-3min. Who’s gonna push for it??

Pigeon on Box

Daily Reading
1. Russell Berger Has Been Fired from CrossFit HQ For Saying LGBTQ Pride is a Sin
2. The Top 5 Guidelines for Fat Loss
3. Mr. CrossFit vs. Big Soda: A profane fitness guru’s wonky war with the soda industry
4. From the Ground Up: 6 Ways to Cue the Squat for Better Movement

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