Monday 6/25/18

Strength Cycle: Post-Open Cycle 2 – Week 3

Strength/Skill
E2M12M
2 Box Squat @ 80+%
*Life = add a little weight from last week and work on driving the knees out on your descent & ascent. Sport = Continue to focus on speed off the box, and don’t turn these into a normal back squat. Keep the knees back so your shins stay totally vertical the entire time.
+
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.

WOD
AMRAP 18
8 HRPU or 4 HSPU (S: 8 HSPU)
16 Air Squats (S: 10 Pistols)
6 Pullups (S: 12 Pullups)
*If Sp-life-ing the reps/movements, try to keep each movement to 2 sets or less. So, scale the reps accordingly to keep moving consistently. Somebody is going to end up with 15+ rounds.

Cooldown
Bretzel

Daily Reading
1. 5 No-Diet Ways to Get Lean
2. CrossFit HQ Disqualify Meridian Leaders from Entering The 2018 CrossFit Games
3. Exercise vs. Standing? You Probably Need to Do Both
4. Gait Cycle and Lumbar Involvement

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