Congrats to our NYC marathon finishers! An extraordinary effort on an extraordinary day! Speaking of extraordinary efforts, are you ready for this week of training and our peak week in the strength cycle?

Low reps this week but heavy percentage work. You’re ready for this. Go attack the week. Metcons are spicy, again. Enjoy each one! Saturday’s partner WOD is a great one. Looking forward to seeing some great effort on that one.

Quote of the Week: “Good character is not formed in a week or a month. It is created little by little, day by day. Protracted and patient effort is needed to develop good character.”

A Look inside the program

What you’ve completed so far this year: Open Prep; 2016 CrossFit Open; Hypertrophy strengthmesocycle 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 peak week with Open-style metcons.

Where you are going: Deload week. Beginning of 2017 Open prep.

Monday

RP Nutrition Template = Light

Strength

Back Squat

6-8 reps at 70%

4-6 reps at 80%

2-4 reps at 90%

2-4 reps at 90%

2-4 reps at 90%

Conditioning

4 rounds for time

200m run

10 KB Swings

10 Front Rack Lunges (95/65)

10 Abmat Situps

Tuesday

RP Nutrition Template = Light

Conditioning

4min AMRAP

5 Hang Squat Snatch (115/75)

10 Bar Facing burpees

Rest 2min

4min AMRAP

10 Power Clean (135/95)

15 Pull-up

Rest 2 min

4min AMRAP

15 box jump over (24/20)

20 wall ball

Wednesday

RP Nutrition Template = Light

Strength

Strict Press

6-8 reps at 70%

4-6 reps at 80%

2-4 reps at 90%

2-4 reps at 90%

2-4 reps at 90%

Conditioning

7 rounds for time

7 Hang Clean (135/95)

7 Push Jerk

7 Burpees Over the Bar

Thursday

RP Nutrition Template = Light

Strength

Deadlift

6-8 reps at 70%

4-6 reps at 80%

2-4 reps at 90%

2-4 reps at 90%

2-4 reps at 90%

Conditioning

EMOTM x 16min

Minute 1: Calorie Row (15/12)

Minute 2: Unbroken Chest to bar Pullups (5-20 reps suggested)

Minute 3: 10 push-ups on a plate + 10 plate ground to overhead (45/25)

Minute 4: 30-sec overhead walking lunge with plate (45/25)

Friday

Open Gym

Saturday

RP Nutrition Template = Light

Partner WOD

(One partner works while other partner rests)

Partners must alternate movements (complete all 10 reps)

10 rounds of

10 HSPU

10 Thruster (95/65)

10 Knees to elbow

Directly into

10 rounds of

10 Deadlift (225/155)

10 Burpee Over the Bar

10 Pullups

For Time

Sunday

RP Nutrition Template = Light

Conditioning

Spend 10 minutes working up to a heavy snatch single for the day

Rest 3 minutes

EMOTM x 8 minutes

1 snatch at 80 % of heavy single for the day

Rest 5 minutes

Conditioning

Crossfit Games Open WOD 11.1

10 minute AMRAP

30 Double unders

15 Power snatch (75/55)

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