Wednesday 7/11/18

Strength Cycle: Post-Open Cycle 2 – Week 5

Strength/Skill
E2M14M
3 Sumo Deadlift @ 65% of 3RM
*Speed work. Control the descent, but strive to move the weight as quickly as possible off the floor. No bounce. Silent.
+
KB Overhead Walk – 10 trips around your bar – 5l/5r
*This week, hold a heavy KB overhead, instead of the plate. Push the up arm as high as possible, and squeeze that bicep close to your ear.

WOD
AMRAP 10
8 One-Hand-on-Plate Pushup or 2 Wall Walk (S: 25′ HS Walk)
12 DB Snatch – L: 30/20; S: 50/35
*Perform the pushup with one hand on a 15lb plate, then walk the opposite hand onto the plate, while moving the first hand to the floor, then hit another pushup. Continue walking your hands back-and-forth for each rep. If choosing to Wall Walk, be careful. Today’s WOD can push you to the brink of failure, and fall off the wall is never any fun.

Cooldown
Puppy Dog

Daily Reading
1. Taking Time Off the Right Way
2. The Hidden Health Killer Nobody Is Talking About (& 6 Ways To Protect Yourself From It)
3. How Much Fat Will CrossFit Burn In A Month?

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