John Khanjian from CrossFit 201 enjoying the fruits of his cycle 2 labor. Welcome to the 200lbs club.
Cycle 2 Day 33
Mandatory Work, in suggested order:
Then choose ONE more piece based on your weaknesses (C, D, or G)
5 Slow Rounds
Assault Bike 1 Minute
10 GHD Sit-ups
100 Thrusters 135/95lbs* for time
*Every minute on the minute complete 5 Burpees, including at the start of the workout.
30 Minute time cap
C. Interval Work
15 Strict HSPU
80ft HS Walk
Rest 3 Minutes
D. Olympic Lifting
Power Clean 3-3-3-2-2-1 AHAP
Drop and reset each rep. This is just like the OHS earlier in the week. If you need to get better at moving heavy weight, hit the Wednesday power work. If not, hit the interval work.
SPEED Deadlift 6×3 @70%
Drop and reset each rep. Pull the weight off the floor like it slapped your mother. All 18 reps need to be moved with serious intentions.
F. Bitch Work
Rest 1 Minute
Make it hurt. Kill the bitch.
Strict Pull-Up Flight Simulator
Rest as needed.