We are in the peak week of our latest strength cycle so bring your best as we put our strength to the test starting on Monday with a classic CrossFit benchmark, “Lynne.” We’ll be pushing the limit on our squats and deadlifts this week as well. Follow the rep schemes as noted and leave something in the tank for the conditioning portions of our training.

Next week will mark a deload on our strength cycle, but don’t forget that on Memorial Day, we tackle “Murph” – a 1 mile run followed by 100 pullups, 200 pushups, 300 air squats and another 1 mile run.

Quote of the Week: “The will to win, the desire to succeed, the urge to reach your full potential... these are the keys that will unlock the door to personal excellence.”

A Look inside the program

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

Where you are right now:  Peak week of our second strength mesocycle post-open.

Where you are going next:  Next week will be a 1-week deload from our strength with a heavy focus on conditioning. “Murph” is on Monday. The following week, we will start our third strength mesocycle of the season.

Monday

RP Nutrition Template = Light

“StrengthCon Benchmark”

Lynne

5 rounds:

Bodyweight Bench Press

Strict Pullups

Score is total PERFECT reps.

Rest exactly 3 minutes between rounds. (This gnarly benchmark puts our bench pressing and pulling

supersets of the last three weeks to the test.)

Tuesday

RP Nutrition Template = Light

Every: 90 for 8 rounds. (Increase weight as form and success dictate. Warmup to a moderate weight.)

1 Clean – 1 Front Squat – 1 Hang Clean

Conditioning

“ClusterF%#@”

In 10 minutes, get as far as you can in the following workout:

21 Hang Cleans (135/95)

30 T2B

15 Power Cleans (155/105)

20 T2B

9 Squat Cleans (185/125)

10 T2B

In remaining time, complete max rep “clusters” (squat clean thrusters) at 185/125

Score is total reps completed in 10 minutes

Wednesday

RP Nutrition Template = Light

Strength

Back Squat

5 at 50%

5 at 60%

5 at 70%

3 at 80%

3 at 85%

1 at 90%

This is not an official squat testing day. Note that we are not asking you to hit 100% or greater during

this peak week. That said, if you are feeling great, the music is blasting and you have it in you, load up

the bar and show yourself what you’ve got.

Conditioning

“Sudden Death Scenario”

On a running clock

From 0:00-4:00:

10 Burpee Box Jump Overs, 24/20

16 Wall Balls

400m run

(If one full round is completed in less than 4:00, rest until 5:00)

From 5:00-8:00:

8 Burpee Box Jump Overs, 24/20

12 Wall Balls

200m run

(If the round is completed prior to 8:00, rest from 8:00-9:00)

From 9:00-11:00:

5 Burpee Box Jump Overs, 24/20

7 Wall Balls

100m run

(If the round is completed, move immediately into “sudden death round 1” where you will perform:

5 Burpee Box Jump Overs, 24/20

7 Wall Balls

100m run

This round must be complete prior to 12:45 mark. If successful, move immediately into “sudden death

round 2” where you will perform:

5 Burpee Box Jump Overs, 24/20

7 Wall Balls

100m run

This round must be complete prior to 14:15 mark. If successful, move immediately into “sudden death

round 3” where you will perform:

5 Burpee Box Jump Overs, 24/20

7 Wall Balls

100m run

This round must be complete prior to 15:30 mark. If successful, move immediately into “sudden death

round 4” where you will perform:

5 Burpee Box Jump Overs, 24/20

7 Wall Balls

100m run

This round must be completed prior to the 16:30 mark.

Your score in this workout is 0, 1, 2, 3 or 4. The number is the last sudden death round you completed.

Thursday

RP Nutrition Template = Light

Barbell Complex

Every: 90 for 8 rounds. Increase weight as form and success dictate.

1 Snatch + 1 OHS + 1 Hang Snatch

Conditioning

“Dirty Randy”

75 Power Snatches for time (75/55)*

*After 15 th rep, perform 10 bar-facing- burpees

UNBROKEN BONUS: If you do 5 unbroken sets of 15 snatches during the workout, move directly into:

6 min AMRAP

2 Muscle Ups

4 HSPU

8 KB Swings (2pd/1.5 pd)

2 scores in this workout

1 – “Dirty Randy” Time

2 – Bonus Reps

Friday

Open Gym

Saturday

RP Nutrition Template = Light

Deadlift

5 at 50%

5 at 60%

5 at 70%

3 at 80%

3 at 85%

1 at 90%

This is not an official deadlift testing day. Note that we are not asking you to hit 100% or greater during

this peak week. That said, if you are feeling great, the music is blasting and you have it in you, load up

the bar and show yourself what you’ve got.

Conditioning

Partner Up

20 min AMRAP

1,000m row (split as desired)

50-foot handstand walk or bear crawl (both athletes must complete)

:60 holding a plank (both athletes must be holding the plank)

Sunday

Mobility WOD

2 rounds not for time of:

10 Sit Up to Straddles - http://gymnasticswod.com/content/sit-straddle#

Hold Pancake Split 30 Seconds - http://gymnasticswod.com/content/pancake-split

10 Sit Up to Pikes - http://gymnasticswod.com/content/sit-pike

Hold Pike Stretch 30 Seconds (German Hang) - http://gymnasticswod.com/content/pike-stretch

Conditioning

100 Double Unders

80 Mountain Climbers (1-for- 1)

60 PVC Overhead Squats

40 Hollow Rocks

20 Single Leg T2B - https://www.instagram.com/p/vkQJU2vDb0/

For time

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