Strength Cycle: Post-Open Cycle 2 – Week 1
Strength/Skill
E2M16M
1 Squat Clean and Split Jerk – L: as heavy as possible with good form; S: 80+% of Clean Complex
+
12-20 Single-Leg KB/DB RDL – split reps b/t legs
*Place the KB/DB in whichever hand allows you to best control the movement, but we’d prefer to see it in the hand opposite whichever foot is staying on the ground. Keep a soft bend in your knee, grip the KB/DB hard, keep your back straight, and push your hips back until the KB/DB is around shin level, then fire up.
WOD
AMRAP 12
1, 2, 3, 4, etc…
Lateral Burpee Over Bar (S: RMU)
Power Snatch – 95/65; (S: Squat Snatch – 135/95)
*Make sure the Snatch weight doesn’t exceed 70% of your 1RM. This weight should have you confident that you can move it even when you’re sucking air. Don’t go out too hot, though. When climbing the ladder, it’s easy to rip thru the first reps then notice your heart rate skyrocket before looking at the clock and realizing you have 11 minutes left!
Cooldown
Scorpion
Daily Reading
1. Your Circle of Trust: Don’t Be the Captain of a Ship of Fools
2. Ben Opens Up: What it takes to make the Games
3. 100 Most Influential People in Health & Fitness
4. 10 Top Exhilarating Moments from The 2018 CrossFit Regionals