Strength Cycle: Cycle 3 – Week 6
Strength/Skill
OTM for 12min:
1 Power Clean + Split Jerk @ 70-80%
*70% should be everyone’s starting point that is based off the lower max of the two lifts (power clean and split jerk). You can add weight, but this is a de-load week so don’t try to get unnecessarily heavy. For those unsure about their percentages, the weight should be very manageable with snappy, perfect form.
WOD
AMRAP 16
L: 6; Spl: 9; S: 12 Pullups
L: 6; Spl: 9; S: 12 Pushups
L: 6; Spl: 9; S: 12 Situps
L: 6; Spl: 9; S: 12 Air Squats
*Variation on a CrossFit classic workout called Angie, broken into an AMRAP format. Pick a level which keeps you as close as possible to unbroken or only 2 sets of any movement in any particular round.
Daily Reading
1. Kipping Handstand Push-Ups: Tips for Competition
2. 10 Things You Didn’t Know Duct Tape Could Do