Are we feeling refreshed following the deload week? We pick up our strength cycle again this week and continue our Open-focused workouts. We’ll also be hosting our annual Barbells for Boobs event, where we raise money for an amazing cause and complete 30 clean and jerks for time in “Grace.” Let’s have some fun this week, especially at our Halloween Party on Saturday at Unbeaten!
Quote of the Week: “Our prime purpose in this life is to help others.”
A Look inside the program
What you’ve completed so far this year: Open Prep; 2016 CrossFit Open; Hypertrophy strength
mesocycle 1; strength mesocycle 2; “Murph;” An entire 3-month 5/3/1 cycle; testing week; strength mesocycle 3.
Where you are right now: Strength mesocycle 4 with Open style metcons. Barbells for Boobs week!
Where you are going: Continue strength mesocycle. Barbells for Boobs event. Beginning of 2017 Open prep.
Monday
RP Nutrition Template = Light
Strength
Back Squat
10 reps at 50%
8 reps at 60%
6 reps at 70%
6 reps at 70%
6 reps at 70%
Conditioning
EMOTM for 18 Mins
Min 1: 15/12 Calorie Row
Min 2: 15 Wall Balls (20/14)
Min 3: 40 Double-unders
Tuesday
RP Nutrition Template = Light
Conditioning
10 Rounds for Time
5 Hang Power Clean (135/95)
5 Front Squat (135/95)
10 T2B
10 KB Swings
10 Abmat Situps
-30 min time cap-
Wednesday
RP Nutrition Template = Light
Strength
Strict Press
10 reps at 50%
8 reps at 60%
6 reps at 70%
6 reps at 70%
6 reps at 70%
Gymnasticon
21-15- 9
HSPUs
C2B Pullups
Alt Pistols
Thursday
RP Nutrition Template = Light
Strength
Deadlift
10 reps at 50%
8 reps at 60%
6 reps at 70%
6 reps at 70%
6 reps at 70%
Conditioning
12 minute AMRAP
4 Bar Muscle Ups
8 Deadlifts (225/155)
12 Box Jump Overs
Friday
Unbeaten
“Grace”
30 Clean and Jerks for Time
BRCF
Open Gym
Saturday
RP Nutrition Template = Light
Unbeaten
Open Gym (8-12)
BRCF
“Grace”
30 Clean and Jerks for Time
Sunday
RP Nutrition Template = Light
Conditioning
CrossFit Games Open Workout 13.1
Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
75/45 pound Snatch, 30 reps
30 Burpees
135/75 pound Snatch, 30 reps
20 Burpees
165/100 pound Snatch, 30 reps
10 burpees
210/120 pound Snatch, as many reps as possible