Nice work getting through our first cycle of our most recent strength program! This week will mark a deload in the volume and intensity for strength. The weights and reps will be easy. You will think they are TOO easy. That’s a good thing. Deloads are for backing off a bit and giving your body a chance to absorb the fitness you’ve built. We’ll be hitting the metcons pretty hard this week with some classic CrossFit WODs built into the mix. Take the deload seriously and follow the rep schemes. Your body and training will benefit immensely from the recovery. Patience is a critical component to any program – including strength/ CrossFit.

This is the final stretch of the 2016 Summer Body Challenege. Pictures will be due next week and we will retest our diagnostic WOD. Have a great week of training everyone.

Quote of the Week: “Patience is not simply the ability to wait - it's how we behave while we're waiting.”

Monday

RP Nutrition Template = Light

Week 5, Day 1 – Deload

Bench Press

2 working sets of 6 reps at your week 1 weight

Conditioning

“Helen”

3 rounds for time

400m Run
21 KBS, 1.5/1-pood
12 Pull ups

Tuesday 

RP Nutrition Template = Light

Week 5, Day 2 – Deload

Bent over barbell row

Conditioning 

15 minute AMRAP

55 Double-unders
15 C2B pull-ups
5 Hang Power Cleans, 155/105

Wednesday 

RP Nutrition Template = Light

Week 5, Day 3 – Deload

Back Squat

2 working sets of 6 reps at your week 1 weight

Conditioning

50 Burpees
40 Front Squats (115/75)
30 TTB
20 Push Jerks (115/75)
10 Ring MU

Thursday

RP Nutrition Template = Light

Week 5, Day 4 – Deload

Strict Press

2 working sets of 6 reps at your week 1 weight

Conditioning

“Jackie”

Row 1,000 meters
Thruster 45 pounds, 50 reps
30 Pull-ups

Friday

Open Gym

Saturday

RP Nutrition Template = Light

Deadlift

2 working sets of 6 reps at your week 1 weight

Conditioning

30 Bar Facing Burpees
30 Calorie Row or 400m run
15 Power Snatch, 115/75
60 Calorie Row or 800m run
15 Power Snatch, 115/75
30 Calorie Row or 400m run
30 Bar Facing Burpees

Sunday 

Conditioning

Partner Up

20 min AMRAP

Partner A: Run 400m
Partner B: Rounds of Cindy

5 pullups
10 pushups
15 airsquats

Two scores in this WOD:
1) Total distance run as a team
2) Total round of Cindy done as a team

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