New Cycle...

Today begins a "New" cycle for Training Think Tank.
It has been good for the first month, we will give it a go for a while...

I am trying to do the CrossFit &/or Engine Path M, T, W & F (w/ occasional Saturday mixed in).
ALSO, we  have a few of us doing the BulletPoint Open right now, so we will fit that into the Workouts as we go...

Warm-Up ~
Mobilize
Burgener WU
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P1)
A) Squat Snatch
10m to work to a 1-RM

5m Rest...then...

B) Squat Clean & Jerk
10m to work to a 1-RM
Subbed the BP Strength (Black Knight Rises) here...
In a 10m Window:
20-RM Back Squat
+ 1-RM Front Squat
(must change your own weights)

P2)
BROKEN AMRAP
For 30m perform the following while working for 30s then resting for 30s:
15 Box Jumps (24"/20")
12 S2O (115#/75#)
9 TTB
Begin where you left off, but work for total number of rounds + reps

P3) HIP-FLOW Cool-Down
2-3 Sets of the following:
Supine Hip Swivels (90-90 Position) - 10 reps
Seize Sit Hip Ext. to Thoracic Reach - 10 reps each way
Floor Tuck to Pike Press - 8 reps

tb ~ 185# SS / 230 (20-RM BS) + 280 (1-RM FS) / 10 Rnds + 26 Reps (11 S2O) / Hip-Flow 2 Sets

ENGINE
4 Sets of 10 Pulls for MAX Watts
-------------
2000m Row For Time (establishing a base here)
------------
10m of Mod. Wt. Sled Drag/Pull

tb (Engine Work)
Damper / High Watts / Ave Watts / s/m
5 / 456 / 339 / 36
3 / 489 / 354 / 31
3 / 468 / 343 / 32
3 / 490 / 368 / 30
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2K Row = 7:33.3 (AVE = 1:53.3 / 23s/m)
500 @ 1:48.0 / 24
1000 @ 1:56.0 / 23
1500 @ 1:56.5 / 23
2000 @ 1:52.7 / 24
Went out WAY to hot!!! at 300m was still holding around a 1:42 and could feel that I was to fast.
Cost me!!!
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Sled Drag on track @ 100#