Happy Halloween everyone! We have some challenging strength work this week and our metcons will feature barbells, barbells and more barbells.

During every strength set, we challenge you to stay focused, stay committed and trust the process. We offer a rep range this week on each of the strength movements. You should still have 1-2 reps in the tank at the end of the set. No fails. Next week, we peak for the cycle.

Quote of the Week:  “When you're surrounded by people who share a passionate commitment around a common purpose, anything is possible.”

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.

Where you are going: Continue strength mesocycle. Beginning of 2017 Open prep.

Monday

Open Gym

Tuesday

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Strength

Back Squat

8-10 reps at 60%
6-8 reps at 70%
4-6 reps at 80%
4-6 reps at 80%
4-6 reps at 80%

Conditioning

15 min AMRAP

5 T2B
10 HSPUs
16 Alt. Front Rack Lunges (95/65)
20 Abmat Situps

Wednesday

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Strength

Strict Press

8-10 reps at 60%
6-8 reps at 70%
4-6 reps at 80%
4-6 reps at 80%
4-6 reps at 80%

Conditioning

Row 1,000m

Directly into:

21-15-9
OHS (115/75)
KB Swings (1.5/1pd)
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Thursday

 

Strength

Deadlift

8-10 reps at 60%
6-8 reps at 70%
4-6 reps at 80%
4-6 reps at 80%
4-6 reps at 80%

Conditioning

10 min AMRAP

10 Unbroken Power Snatches (You pick the weight. Stay unbroken.)
10 Bar Facing Burpees

Friday

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Conditioning

21 Thrusters (95/65)
21 Pullups
15 Thrusters (135/95)
15 C2B Pullups
9 Thrusters (175/115)
9 Ring Muscle Ups

Saturday

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4 min AMRAP

3 Rounds

12 Deadlifts (95/65#)
9 Hang Power Cleans (95/65#)
6 Jerks (95/65#)

Time remaining: Max Calorie Row

Rest 4:00

4 min AMRAP

2 Rounds

12 Deadlifts (135/95)
9 Hang Power Cleans (135/95)
6 Jerks (135/95)

Time remaining: Max Calorie Row

Rest 4:00

4 min AMRAP

1 Round

12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Jerks (155/105)

Time remaining: Max Calorie Row

Score is total calories rowed during the workout.

Sunday

RP Nutrition Template = Light

Conditioning

CrossFit Games Open Workout 16.2

Beginning on a 4-minute clock, complete as many reps as possible of:

 25 toes-to-bars

 50 double-unders

 15 squat cleans, 135 / 85 lb.

If completed before 4 minutes, add 4 minutes to the clock and proceed to:

 25 toes-to-bars

 50 double-unders

 13 squat cleans, 185 / 115 lb.

If completed before 8 minutes, add 4 minutes to the clock and proceed to:

 25 toes-to-bars

 50 double-unders

 11 squat cleans, 225 / 145 lb.

If completed before 12 minutes, add 4 minutes to the clock and proceed to:

 25 toes-to-bars

 50 double-unders

 9 squat cleans, 275 / 175 lb.

If completed before 16 minutes, add 4 minutes to the clock and proceed to:

 25 toes-to-bars

 50 double-unders

 7 squat cleans, 315 / 205 lb.

Stop at 20 minutes.

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