1.15 - 1.21

Congrats to Coach Alex, Coach Marc, Vin Lentini and Vito Lentini for their awesome performance this
weekend in Miami! And congrats to all of our athletes for another great week of training.
***
Quote of the Week: “If you can’t fly then run, if you can’t run then walk, if you can’t walk then crawl, but whatever you do you have to keep moving forward.” – Dr. Martin Luther King Jr.
A Look inside the program

What you’ve completed so far this season: Open Prep; 2017 CrossFit Open; Strength Diagnostic Week; 3 Post-Open Strength Cycles

Where you are right now: 2018 Open Prep

Where you are going: 2018 CrossFit Open; post-Open strength cycle

Monday
RP Nutrition Template = Light
Strength Capacity
4 Rounds
Max Push Press (60% of Bodyweight)
10 Kipping Pull-Ups
Rest 3:00 between rounds
Conditioning
5 Rounds, On the 4:00
12 Chest to Bar Pull-Ups
12 Dumbbell Snatches (50/35)
12 Calorie Assault Bike /Row
Score is slowest round

Tuesday
RP Nutrition Template = Light
Strength
Power Clean and Jerk
EMOTM for 10 mins
2 Power Cleans + 1 Split Jerk

Conditioning Part 1
7 minute AMRAP
20 Double-Unders, 1 HSPU
20 Double-Unders, 2 HSPU
20 Double-Unders, 3 HSPU
etc….
Climb until cap is reached
Conditioning Part 2
21 – 15 – 9
Burpees over Bar
Overhead Squats (95/65)

Wednesday
RP Nutrition Template = Light
Strength
Back Squat
Build over 4-5 sets to a heavy 8RM for the day.
As you build up, do not hit 8 reps until the final set. Warmup sets should jump an appropriate amount of
weight at 3-6 reps per warmup set. Do not fail on the main set.
Conditioning, Part 1
EMOTM for 10 mins
7 Overhead Squats (75/55)
7 T2B
Sprint Conditioning
8 Rounds
:30 Seconds Max Calorie Row
Rest 1:30 between sets
Score is slowest round

Thursday
RP Nutrition Template = Light
Strength

EMOTM for 10 mins
2 Power Snatch + 1 Squat Snatch
Conditioning
*For Time*
50 Calorie Row
40 Burpees over the bar
30 Unbroken Wall Balls
20 Box Jump Overs
10 Bar Muscle ups

Friday
Open Gym / Rest Day

Saturday
RP Nutrition Template = Light
Strength
Deadlift
Build over 4-5 sets to a heavy 8RM for the day.
As you build up, do not hit 8 reps until the final set. Warmup sets should jump an appropriate amount of
weight at 3-6 reps per warmup set. Do not fail on the main set.
Conditioning
16 minute AMRAP
5 Deadlift (225/155)
10 T2B
15 Bar Facing Burpees

Sunday
RP Nutrition Template = Light
Conditioning
“Nasty Girls”
3 Rounds for Time
50 Air Squats
7 Muscle-Ups

10 Hang Power Cleans (135/95)