Are we feeling refreshed following the deload week? We pick up our strength cycle again this week and continue our Open-focused workouts. We’ll also be hosting our annual Barbells for Boobs event, where we raise money for an amazing cause and complete 30 clean and jerks for time in “Grace.” Let’s have some fun this week, especially at our Halloween Party on Saturday at Unbeaten!

Quote of the Week: “Our prime purpose in this life is to help others.”

A Look inside the program

What you’ve completed so far this year: Open Prep; 2016 CrossFit Open; Hypertrophy strength

mesocycle 1; strength mesocycle 2; “Murph;” An entire 3-month 5/3/1 cycle; testing week; strength mesocycle 3.

Where you are right now: Strength mesocycle 4 with Open style metcons. Barbells for Boobs week!

Where you are going: Continue strength mesocycle. Barbells for Boobs event. Beginning of 2017 Open prep.

Monday

RP Nutrition Template = Light

Strength

Back Squat

10 reps at 50%

8 reps at 60%

6 reps at 70%

6 reps at 70%

6 reps at 70%

Conditioning

EMOTM for 18 Mins

Min 1: 15/12 Calorie Row

Min 2: 15 Wall Balls (20/14)

Min 3: 40 Double-unders

Tuesday

RP Nutrition Template = Light

Conditioning

10 Rounds for Time

5 Hang Power Clean (135/95)

5 Front Squat (135/95)

10 T2B

10 KB Swings

10 Abmat Situps

-30 min time cap-

Wednesday

RP Nutrition Template = Light

Strength

Strict Press

10 reps at 50%

8 reps at 60%

6 reps at 70%

6 reps at 70%

6 reps at 70%

Gymnasticon

21-15- 9

HSPUs

C2B Pullups

Alt Pistols

Thursday

RP Nutrition Template = Light

Strength

Deadlift

10 reps at 50%

8 reps at 60%

6 reps at 70%

6 reps at 70%

6 reps at 70%

Conditioning

12 minute AMRAP

4 Bar Muscle Ups

8 Deadlifts (225/155)

12 Box Jump Overs

Friday

Unbeaten

“Grace”

30 Clean and Jerks for Time

BRCF

Open Gym

Saturday

RP Nutrition Template = Light

Unbeaten

Open Gym (8-12)

BRCF

“Grace”

30 Clean and Jerks for Time

Sunday

RP Nutrition Template = Light

Conditioning

CrossFit Games Open Workout 13.1

Proceed through the sequence below completing as many reps as possible in 17 minutes of:

40 Burpees

75/45 pound Snatch, 30 reps

30 Burpees

135/75 pound Snatch, 30 reps

20 Burpees

165/100 pound Snatch, 30 reps

10 burpees

210/120 pound Snatch, as many reps as possible

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