Help “Team Jaqueline” find the Cure for Cystic Fibrosis this weekend at Unbeaten!

We will be doing “follow-the-leader” partner “DT.”

Suggested donation for each athlete is $10 cash. Heats will run from 10 a.m. to 1 p.m. We hope to see you there.

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; strength mesocycle; “Murph;”

Where you are right now: Week 2 of our third strength cycle post-open.

Where you are going: 3 weeks of strength with a focus on high rep Oly work and Open-style metcons

Monday

RP Nutrition Template = Light

Strength

Back Squat

Step 1: Remember (or estimate with the help of a coach) your 1RM
Step 2: Take 90% of your 1RM to find your “working number.” Remember this number. You will use it all month.
Step 3: Follow the rep schemes and percentages exactly as outlined.

(Example: Thomas Bradley squats 200 pounds. His “working number” is 180 pounds.)

3 reps at 70% of your “working number”
3 reps at 80% of your “working number”
Max reps* at 90% of your “working number”

*This number should be a minimum of 3. The high end of the rep number is up to you. The caveat is that you do not fail. Leave at least one rep in the tank.

Conditioning

“Nancy”

Level A: 5 rounds for time
Level B: 3 rounds for time
Level C: 10 minute AMRAP

400m run
15 Overhead Squats (95/65)

**20 min time cap**

Tuesday

EMOTM for 10 Minutes: 1 Clean and Jerk

Work up to a heavy weight for the day. Progress across the sets. No fails until MAYBE the final rep. Make them all look pretty.

Conditioning

Partner up – 20 min AMRAP

15 Wall Balls, 20/14
15 Calorie Row

Partner A completes the full couplet, then Partner B.

Score is total rounds plus reps completed as a team.

Wednesday

RP Nutrition Template = Light

Deadlift

Step 1: Remember or estimate with the help of a coach your 1RM
Step 2: Take 90% of your 1RM to find your “working number.” Remember this number.
Step 3: Follow the rep schemes and percentages exactly as outlined.

(Example: Thomas Bradley deadlifts 200 pounds. His “working number” is 180 pounds.)

3 reps at 70% of your “working number”
3 reps at 80% of your “working number”
Max reps* at 90% of your “working number”

*This number should be a minimum of 3. The high end of the rep number is up to you. The caveat is that you do not fail. Leave at least one rep in the tank.

“Sprint Interval” Conditioning

Every :30 for 8 minutes

3 Power Snatch (95/65)
6 Over the Bar Burpees

**If you cannot complete the 9 reps within :30, sit out for one cycle and pick it back up.**

Score is total number of rounds completed. The top score you can earn in 16 rounds.
 

Thursday

RP Nutrition Template = Light

Strict Press

Step 1: Remember or estimate with the help of a coach your 1RM
Step 2: Take 90% of your 1RM to find your “working number.” Remember this number.
Step 3: Follow the rep schemes and percentages exactly as outlined.

(Example: Thomas Bradley strict presses 100 pounds. His “working number” is 90 pounds.)

3 reps at 70% of your “working number”
3 reps at 80% of your “working number”
Max reps* at 90% of your “working number”

*This number should be a minimum of 5. The high end of the rep number is up to you. The caveat is that you do not fail. Leave at least one rep in the tank.

Conditioning

"R.K."

20 min AMRAP

Partner A: 400m run
Partner B: 1 round of - 30 Double Unders, 10 med ball situps, 10 wall balls

**Two scores: total distance run as a team in meters and total number of reps done as a team. Partner B must rest if he/she completes the complex before partner A finishes the run.**

Friday

Open Gym

Saturday

 

RP Nutrition Template = Light

Partner “Double DT”

12 Deadlifts
9 Hang Cleans
6 Push Jerks

Rx: 155/105

Partner A does a full round then partner B does a full round

**For Time**

Sunday

RP Nutrition Template = Light

Conditioning

“Schlitz”

4 Rounds for Time:

400 Meter Run
4 Muscle Ups
40 Double Unders

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