Excellent work last week, team!

As we enter month 2, week 2 of our latest strength cycle, we challenge you to work through every rep,

every set and every workout as if the person who looks up to you most in this entire world is watching

your every move. Be a leader for yourself, your fellow athletes and that person (or persons) who inspire

you to be better every day.

NOTE: You’ve been battling some challenging workouts and even more challenging NYC summer heat.

Make sure to stay hydrated throughout the week and in the gym.

Quote of the Week: “Tis foolish to fear what you cannot avoid.” - Publilius Syrus

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;” Weeks 1-4 of 5/3/1 strength cycle.

Where you are right now: Month two of our third strength cycle post-open.

Where you are going: Another 5/3/1 cycle of strength with a focus on high rep Oly work and Open-style

metcons.

Monday

RP Nutrition Template = Light

Strength (Note the weight addition to your working number)

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.” Now add 5 pounds. 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 185 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”

Conditioning

5 Rounds for Time

5 Squat Clean Thrusters, 135/95

10 C2B pull ups

Tuesday

Conditioning

30 Calorie Row

30 Box Jump Overs (24/20)

30 Power Snatches (95/65)

30 Overhead Step Back Lunges (95/65)

30 Power Cleans (95/65)

30 Box Jump Overs (24/20)

30 Calorie Row

For Time

Wednesday

RP Nutrition Template = Light

Deadlift (Note the weight addition to your working number)

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.” Now add 10 pounds. Remember this

number. You will use it all month.

Step 3: Follow the rep schemes and percentages exactly as outlined.

(Example: Thomas Bradley deadlifts 200 pounds. His “working number” is 190 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”

Barbell Complex

Every :90 for 8 rounds

1 Squat Clean – 1 Hang Squat Clean – 1 High Hang Squat Clean

Strict Gymnastics

10-9- 8-7- 6-5- 4-3- 2-1

Strict Pullups

Strict HSPUs

*Not for time but stay within a 15-minute window to gain the desired effect.

(Your score on this workout is the number on the ladder you begin on. Start on the number where you

think you can do each set unbroken without fail. No kipping, regardless of the scale you choose.

Everything is strict today.)

Thursday

RP Nutrition Template = Light

Strict Press (Note the weight addition to your working number)

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.” Now add 5 pounds. Remember this

number. You will use it all month.

Step 3: Follow the rep schemes and percentages exactly as outlined.

(Example: Thomas Bradley presses 200 pounds. His “working number” is 185 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”

Conditioning

10 min AMRAP

400m run

21 KB Swings (2pd / 1.5pd)

12 T2B

Friday

Open Gym

Saturday

Conditioning

“Karen”

150 Wall Balls for time

Sunday

RP Nutrition Template = Light

Partner Up

30 CJ (155/105)

1 Mile Run

20 Ring Muscle Ups

1 Mile Run

100 Burpees

*Split up the clean and jerks, muscle ups and burpees as needed between the partners. Runs are done

together. Both partners must be in the door to begin repetitions.

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