Nice job on another great week of training. It’s been great to see how well everyone has been adapting to new movements and taking on our challenging squat cycle, which is now in week six. Keep it up!
***
Quote of the Week: “Success is not final, failure is not fatal: it is the courage to continue that counts.”
A Look inside the program
What you’ve completed so far this year: Open Prep; 2017 CrossFit Open; Strength Diagnostic Week
Where you are right now: 1st Post-Open Strength Cycle (Week 5 of 12)
Where you are going: Continued strength work / odd object movements
Monday
RP Nutrition Template = Light
Strength
Back Squat
6 reps @ 70%
6 reps @ 80%
3 reps @ 90%
2 reps @ 95%
Front Squat
5 reps @ 65%
4 reps @ 75%
4 reps @ 80%
4 reps @ 80%
Conditioning
21 Unbroken Thrusters (pick own weight)
21 Unbroken KB Swings (pick own weight)
400m Run
15 Unbroken Thrusters
15 Unbroken KB Swings
400m Run
9 Unbroken Thrusters
9 Unbroken KB Swings
400m Run
Tuesday
RP Nutrition Template = Light
Strength
Complete 4 rounds for quality of:
100′ Waiter Carry (Right Arm) – as heavy as possible with perfect form
100′ Waiter Carry (Left Arm) – as heavy as possible with perfect form
20 Alternating Shoulder Taps
https://www.youtube.com/watch?v=GBSdjLBL1Tc
Conditioning
15 min AMRAP
10 Calorie Row
10 Power Snatches (75/55)
10 Box Jump Overs (24/20)
10 Wallballs (20/14)
Wednesday
RP Nutrition Template = Light
Strength
Alternating, Single-Leg, Stiff-Leg Deadlift with Barbell
8-8-8-8-8 (each leg)
Conditioning
EMOTM for 15 mins
5 Strict Pullups
5 Strict Ring Dips
6 Alternating Pistols
Thursday
RP Nutrition Template = Light
Strength
Back Squat
4 reps @ 75%
4 reps @ 80%
4 reps @ 80%
4 reps @ 80%
Front Squat
5 reps @ 60%
5 reps @ 65%
5 reps @ 70%
5 reps @ 70%
Conditioning
Work in Teams of 3
2 Rounds for time
60 Power Cleans (135/95)
800m Team Sandbag Run
Break up the cleans as needed. Run together. One person carries the sandbag at a time.
Friday
Open Gym or Rest Day
Saturday
RP Nutrition Template = Light
Strength
Sandbag Front Squats
https://www.youtube.com/watch?v=K71mpMJfy1Y
8-8-8-8-8
Conditioning
12 min AMRAP
10 Overhead Squats (75/55)
200m run
Sunday
RP Nutrition Template = Light
Conditioning
4 minute AMRAP
27 Calorie Row
27 Burpees
27 CTB Pull-ups
Rest 4 minutes
4 minute AMRAP
21 Calorie Row
21 Burpees
21 Toes-to-Bar
Rest 4 minutes
4 minute AMRAP
15 Calorie Row
15 Burpees
15 Pull-ups