1.22 - 1.28

Way to go on another solid week of training, team. Congrats to Coach Alex and Chris Moran for tackling the weekend competition at CrossFit Klew!

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Quote of the Week:  “Change your thoughts and you change your world.”

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

4 Push Jerks from the Rack
8 C2B Pull-Ups

Rest 2:00 between rounds

Conditioning

12 minute AMRAP

Row 250m
15 Cleans (95/65)
20 Shoulder-to-Overhead (95/65)

Rx+ = Use 50/35 DBs for the Cleans and shoulder to overhead

Tuesday

RP Nutrition Template = Light

Strength

Squat Cleans

EMOTM for 10 mins

2 Squat Cleans

Conditioning

3 Rounds for Time

21/15 Calorie Bike or Row
15 Toes to Bar
7 Clean and Jerks (135/95)

Wednesday

RP Nutrition Template = Light

Strength

Back Squat

Build over 4-5 sets to a heavy 6RM for the day.

Then 3x6 @ 80% of 6RM you just completed

As you build up, do not hit 6 reps until the final set. Warmup sets should jump an appropriate amount of weight at 3-4 reps per warmup set. Do not fail on the main set.

Conditioning

In :90, perform

20 Unbroken Wallballs, then

In round 1, 12 burpees
In round 2, 13 burpees
In round 3, 14 burpees
etc., etc. until you fail to complete the 20 WBs and prescribed number of burpees in the given minute. Climb by 1 burpee per round.

Score is total burpees completed.

You are resting 2:30 between rounds.

Thursday

RP Nutrition Template = Light

Strength

EMOTM for 10 mins

2 Squat Snatches

Conditioning

13 min AMRAP
50 Alternating Dumbbell Snatches (50/35)
50 Wallballs (20/14)
50 Calorie Row

In Time Remaining:

Max Burpees with new Open standards & jumping over the DB

 

Friday

Open Gym / Rest Day

Saturday

RP Nutrition Template = Light

Strength

Deadlift

Build over 4-5 sets to a heavy 6RM for the day.

Then 3x6 @ 80 6RM just completed

As you build up, do not hit 6 reps until the final set. Warmup sets should jump an appropriate amount of weight at 3-4 reps per warmup set. Do not fail on the main set.

Conditioning

10 minute AMRAP

7 Deadlifts (225/155)
7 HSPU
7 Burpees Over the Bar

Sunday

RP Nutrition Template = Light

Conditioning

CrossFit Open Workout 18.0

21-15-9

DB Snatch
Burpees

*Done with the new standards

Rest 5 minutes as a class

Then:

10 min AMRAP

1,600m row
50 Air Squats
40 Pushups
30 Pullups
Max rep burpees

 

Scale as needed to ensure you get into the rep scheme. We are testing your ability to manage a workout here. We want ALL athletes to get AT LEAST into the pushups.