Announcements

Welcome to Cycle 2! I hope everyone had a fun time testing new lifts and workouts last week. The structure for Cycle 2 is:
Monday – Squat Snatch & Squat Clean and Jerk (alternate weeks)
Tuesday – Back Squat – Heavy Days & Speed Days (alternate weeks)
Wednesday – Push Press
Thursday – Squat Snatch & Squat Cleans (alternate weeks)
Friday – Power Snatch/Snatch Pull/Snatch Deadlift & Power Clean/Clean Pull/Clean Deadlift (alternate weeks)

I urge all our members to use the start of this cycle to focus on fixing technique on the weightlifting movements. Emphasize correct movement rather than reaching certain percentages or weights. Points of performance include barbell contact at the hip/thigh on snatches and cleans, resting and receiving the bar on the shoulders in the front rack position, proper back position during the pull, and driving through the heels in during the dip drive on the push press.

You can view the Cycle 2 Podcast for more insight here:

CrossFit

Cycle 2 – Week 1 – Day 1

Warmup

15 PVC Pass Through
then
2 rounds
3 Hip Snatch High Pull
3 Hip Squat Snatch
6 Box Jumps
then
2 rounds
3 Low Hang Snatch High Pull
3 Low Hang Squat Snatch
6 Box Jumps

Strength

Snatch
6×3 @ 70-75%
Snatch percentage work, STICK TO THE PERCENTAGE!

WOD

For Time
15 Back Squats 185/125lbs
7 Bar Facing Burpees
12 Back Squats
7 Bar Facing Burpees
9 Back Squats
7 Bar Facing Burpees
6 Back Squats
7 Bar Facing Burpees
3 Back Squats
7 Bar Facing Burpees

Beginner: 105/75
Intermediate: 155/105
Advanced: Rx
Competitor: 225/155

The WOD requires the skill to power clean the bar from the floor and then push press onto the back. Practice this skill with lighter weights prior to the WOD. The squats should unbroken so please scale appropriately.

Competitor Extra

Strict Chest to Bar Pull Ups
15×3
Rest as needed

QuickFit

20-18-16-14-12-10-8-6-4-2 Calorie Bike
10-9-8-7-6-5-4-3-2-1 Burpees
10-9-8-7-6-5-4-3-2-1 Ring Row (Advanced: Strict Pull Up)