End of Another Cycle
Another strength cycle has come to an end! We will be re-testing our 1RMs this week, taking a week off in between cycles, and then starting our new cycle on 03/06/23.
Items for the week…
- We will be re-testing our 1RM power snatch, thruster, and snatch on Monday, Wednesday, and Friday respectively this week.
- We will be taking a week off from the strength cycle with a deload week next week.
- Our next strength cycle is going to be the back squat, front squat, and hang power clean.
- The CrossFit Open has started, and we will be having Open Gym time on Sundays at 10am (after classes) for anyone who is interested in tackling these workouts!
- Registration for 13’s Fittest 2023 is open … find your partner!
- The first workout for 13’s Fittest will be released this week!
NOTE: when available, we are going to be linking the movements in our weekly workouts to a Youtube video as a refresher of the exercise.
STRENGTH
power snatch: 1RM (re-test)
WOD
3RFT
30/20 calorie row
21 front squats (45% of 1RM; from rig)
3 rope climbs
SKILL
core work
WOD
18min EMOM
MIN 1: 3-5 cleans (65% of 1RM)
MIN 2: 10-15 pull-ups
MIN 3: 40-50 double unders
STRENGTH
thruster: 1RM (re-test)
WOD
21-15-9
presses (50% of 1RM; from rig)
mb cleans (20/14)
russian swings (70/53)
SKILL
500m row (time trial)
WOD
21min AMRAP
10 box jump overs (24/20)
10 single-arm kb thrusters (35/26)
10 kb snatches (35/26)
… E3MOM 3 burpees
STRENGTH
snatch: 1RM (re-test)
WOD
20-15-10-5
strict ring dips
sit-ups (20/14)
2 minute rest
20-15-10-5
strict handstand push-ups
kb deadlifts (70/53)
7AM/8AM
3RFT
20 box jumps (24/20)
500m row
20 plate push-ups
100 double unders
20 sit-ups
9AM (partners)
4RFT
30 box jumps (24/20)
30 plate push-ups
100 double unders
30 sit-ups
… P2 works on collecting 2000m on rower
WOD
5-10-15-20-15-10-5
hand-release push-ups
burpees
wall balls (20/14)
… 200m row after each full set
