Get STOKED! It's week 3 of our Strength Cycle! Can you feel those gains?

Get STOKED! It's week 3 of our Strength Cycle! Can you feel those gains?

 

Be sure to do your ten minutes of pre-class dynamic flexibility work.

1. Warm-up D: Two rounds of the Standard CF Warm-up @ 10-15 reps: Samson stretch, overhead squats, GHD sit-ups (sub: butterfly sit-ups), back extensions (sub: good mornings), pull-ups and dips 

2. Strength Cycle Week 3: Volume Day

Squat
5x5@90% of best 5RM 

If you do not know your 1 RM work up to a moderate set of 5 and hold for 5 total sets.

(20 minutes)

Strict Press
5x5@90% of best 5RM 

If you do not know your 1 RM work up to a moderate set of 5 and hold for 5 total sets.

(15 minutes)

3. ”Crossfit Games Open WOD 16.3”
AMRAP 7
10 power snatches 75/55
3 bar muscle-ups

LIII: as Rx’d
LII: Power Snatch 45/35, 3 Strict Chest to Bar Pull-ups, Strict Pull-ups, Piked Ring Row or  Ring Row. Pulling Iteration should be rather challenging.
LI:AMRAP 7
7 Muscle Snatch
5 Ring Rows

Open Gym Cash-out:
(to be done if you have extra time for Open gym)

Open Gym Cash-out:

(to be done if you have extra time for Open gym)

3-4 Rounds not for time:

 


Have fun!

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