Thursday 12/27/18

Strength Cycle: Cycle 3 – Week 3 of 5

Strength/Skill
E4M16M
5 Squat Clean @ 70-75% of 1RM Clean
+
Bike / Row / Single Unders for Rest between sets
*This is technique work for the cleans, and then a steady (not super slow!) piece in between to keep your heart rate elevated.

WOD
AMRAP 14
12 Abmat Situps (S: T2B)
10 Wallballs – L: 20/10; Spl/S: 30/20
8 Hang Power Snatch – L: 75/55; Spl: 115/75; S: 145/100
*Situps are the only break here. The Wallballs should be unbroken, as should the HPS. Yes, it’s a heavy weight, so you may struggle with reps 7 & 8, but don’t drop the bar. Get the work done and keep pushing.

Cooldown
Bretzel

Unloaded
3 Rounds
30 1-DB Goblet Lateral Lunges – L: 35/25; Spl: 50/35; S: 70/50
Row 500/400m or Bike 1000/800m
-immediately into:
2 Rounds
30 Box Step Ups (S: Jumps)
30 2-DB Deadlifts
-immediately into:
3 Rounds
30/20 Cals Bike or Rower
20 *A* Squats (Air Squat w/ 15lb Plate between feet and jump to plate. Step off, then repeat)
*Cap = 35min

Daily Reading
1. Removing sweets from checkouts linked to dramatic fall in unhealthy snack purchases
2. Is Haley Adams the next CrossFit phenom?

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