10.3 - 10.9

Congrats on getting through our bear complexes, percentage-based Oly work (form is looking good!) and 13.3. This week, we open with a hero WOD, Nate; continue our strength cycle with a mini-peak week (next week is a strength deload); revisit our bear complex in a WOD; and tackle another Open workout, 14.4. Good luck and have fun!

Quote of the Week: “In order to succeed, we must first believe that we can.”

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

Where you are right now: Strength cycle mini-peak week with Open style metcons.

Where you are going: Continue percentage-based strength cycle. Beginning of 2017 Open prep.


RP Nutrition Template = Light




20 minute AMRAP

2 Muscle Ups

4 Handstand Push-ups

8 KB Swings (2pd/1.5pd)


RP Nutrition Template = Light

Back Squat 6x3 at 85% of 1RM with 3-5 minutes rest between sets


9 min AMRAP

3 Snatches (75/55)

3 Box Jumps

6 Snatches

6 Box Jumps

9 Snatches

9 Box Jumps

Etc. until the 9 mins are up

* We recommend NOT rebounding during box jumps today.


RP Nutrition Template = Light


Front Squat 6x3 at 85% of 1RM with 3-5 mins rest between sets


400 meter run

80 Double Unders

10 Bear Complexes (95/65)

300 Meter Run

60 Double Unders

8 Bear Complexes (95/65)

200 Meter Run

40 Double Unders

6 Bear Complexes (95/65)

100 Meter Run

20 Double Unders

4 Bear Complexes (95/65)

50 Meter Run

10 Double Unders

2 Bear Complexes (95/65)


RP Nutrition Template = Light



6x3 at 90% of 1RM with 3-5 min rest between sets

Gymnastics WOD

5-4- 3-2- 1 of:

Strict Ring Pull ups with 3 second pause at the top and bottom

Strict Ring Dips with 3 second pause at the top and bottom


4 rounds for time of:

8 Snatch Grip Deadlifts

6 Hang Snatches

4 Overhead Squats

Rx = 95/65


Open Gym


RP Nutrition Template = Light

16 minutes counting down on a clock

Partner Up

Partner A: Row for meters

Partner B: Hold the top of a deadlift

Rowing from Partner A can only begin once the deadlift hold from Partner B is in place. Switch as


Rx: 245 / 175

Score is total meters rowed in 16 mins.


RP Nutrition Template = Light


CrossFit Games Open Workout 14.4

14 min AMRAP

60 Calorie Row

50 T2B

40 Wall balls (20/14)

30 Cleans (135/95)

20 Muscle Ups