Strength Cycle: Post-Open Cycle – Week 4 of 5
Strength/Skill
OTM for 12min
L/Spl: 1 Snatch Deadlift + 1 Hang Power Snatch + 1 Power Snatch
Spl/S: 1 Snatch Deadlift + 1 Snatch @ 72.5-80%
*Your positions should look the same in every variation of this lift.
WOD
10 Rounds
6 Deadlifts – L: 135/85; Spl: 185/125; S: 225/155
6 HRPU; Spl: 3 HSPU; S: 6 HSPU
L: 10; Spl: 15; S: 25 Double Unders
*Cap = 16min. Deadlifts and HRPU/HSPU should stay 1 set for the entire duration of the workout. You could also start at a higher number and scale back to less if you fall off after awhile. Be careful choosing your DU number. 10 Rounds can add up to a lot of volume on those ole’ calves. Has to be unbroken.
Daily Reading
1. Beginner’s Guide to Snatching
2. 10 Lies About CrossFit and Why they aren’t True