2.26 - 3.4

Congratulations on getting through a challenging 20-minute AMRAP in 18.1. It appears all of our training with dumbbells, gymnastics, and on the rower has paid off! And what a great atmosphere at Friday Night Lights! Let’s keep it going into 18.2 and beyond!

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Quote of the Week:  “Without continual growth and progress, such words as improvement, achievement, and success have no meaning.”

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; 2018 Open Prep

Where you are right now: 2018 CrossFit Open

Where you are going Post-Open strength cycle

Monday

RP Nutrition Template = Light

Conditioning

For Time

50 Alternating Jumping Lunges (25 each leg)
40 Box Jump Overs (use a step down and spin to transition to the next rep) (24/20)
30 Chest-to-Bar Pull Ups
20 Strict Ring Dips
10 Bar Muscle Ups

Tuesday

RP Nutrition Template = Light

Strength

Back Squat

5x3 @ 75% of 1RM

 

Conditioning

Partner Up

16 min AMRAP

20 Burpee Box Jump Overs (24/20)
30 Power Snatches (75/55)
40 Overhead Squats (75/55)
50/35 Calorie Assault Bike

*Split work as desired


Wednesday

RP Nutrition Template = Light

Strength

Strict Press

5x3 @ 75% of 1RM

Conditioning

4 Rounds for Time

10 Push Ups
15 Strict Pull Ups
20 Air squats
100′ Sandbag Carry (AHAP)

 

Thursday

RP Nutrition Template = Light

Skill Work

Alternating On the Minute x 12

Odd Minutes: 8-12 Kipping Handstand Push-ups
Even Minutes: 30 Seconds Max Double Unders – Rest 30 Seconds

Olympic Weightlifting

Squat Clean

EMOTM for 9 Total Rounds

Minute 1 – 3 TnG Repetitions @ 50%
Minute 2 – 2 TnG Repetitions @ 60%
Minute 3 – 1 Repetition @ 70%

Friday

2018 CrossFit Open 18.2 & Friday Night Lights

Saturday

RP Nutrition Template = Rest

Rest Day / Open Gym

Sunday

RP Nutrition Template = Light

Strength

Deadlift

5x3 @75% of 1RM

Conditioning

For Time

400 Meter Row
21 Front Squats (115/80)
21 Burpee Box Jumps (24/20)
400 Meter Row
15 Front Squats (115/80)
15 Burpee Box Jumps (24/20)
400 Meter Run
9 Front Squats (115/80)
9 Burpee Box Jumps (24/20)
400 Meter Row