9.4 - 9.10

Congratulations on another awesome week of training. Thank you to everyone who participated in, and contributed to, our “Helen for Houston” event. To date, we’ve raised more than $1,000! The power of community in action!
This week, we take a brief deload from our deadlift cycle and are only a few weeks away from going fora 1RM personal best!
Quote of the Week: “We cannot seek achievement for ourselves and forget about progress and
prosperity for our community.”
A Look inside the program

What you’ve completed so far this year: Open Prep; 2017 CrossFit Open; Strength Diagnostic Week; 1 st and 2 nd Post-Open Strength Cycle

Where you are right now: 3rd Post-Open Strength Cycle

Where you are going: Continue 4-month Deadlift Cycle / continued strength work / odd object
movements / gymnastics strength training

RP Nutrition Template = Light
Partner Up
*For Time*
1200m Run
64 KB Swings
36 Pull-Ups
800m Run
42 KB Swings
24 Pull-Ups
400m Run
21 KB Swings
12 Pull-Ups

RP Nutrition Template = Light
Bench Press
10x3 with :90 rest between sets

800m run
30 / 21 calorie row
25 burpees
20 clean and jerks (115/75)

RP Nutrition Template = Light
Deadlift Accessory Work
Single Leg KB Deadlifts
6 sets of 8 reps per leg (AHAP)

Every 3 minutes for 7 rounds
(Rest 1 minute as a class between rounds)
400 Meter Run
12 Toes to Bar
Max Rep Alternating DB or KB Snatch
*Score is total number of snatches completed

RP Nutrition Template = Light
Strength, Part 1
Overhead Squat (use the same weight for all 5 sets)
5x3 reps
Strength, Part 2
Split Jerk from Rack (use the same weight as used for OHS)
5x3 reps
Gymnastics Conditioning

10 legless rope climbs (not for time)

Open Gym or Rest Day

RP Nutrition Template = Light
Partner Up
20 min AMRAP
30 Box Jump Overs (24/20)
20 Shoulder to Overhead (95/65)
30 Pull-ups
*Split work as needed

RP Nutrition Template = Light
CrossFit Open 13.3
12 minute AMRAP
150 Wall balls
90 Double-unders
30 Muscle-ups