Welcome to another peak week for strength!

You guys have been absolutely CRUSHING these strength sets and very challenging WODs. Let’s keep the

focus, energy and EFFORT high again this week! Cheer your fellow athletes on during their final strength

sets, which feature max reps at 95% this week. Go get ‘em!

Oh, and you haven’t forgotten about the CrossFit Open, have you?! If it’s slipped your mind this

summer, fear not. You’ll have an excellent reminder of what the Open feels like as you tackle 13.4 (pre-

fatigued) on Saturday!

Quote of the Week: “Continuous effort - not strength or intelligence - is the key to unlocking our

potential.”

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: Peak week in month two of our third strength cycle post-open.

Where you are going: Another 5/3/1 cycle of strength with a focus on 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.)

5 reps at 75% of your “working number”

3 reps at 85% of your “working number”

Max reps at 95% of your “working number”

Conditioning

10 min AMRAP

10 push press (115/75)

10 KB swings (2pd / 1.5pd)

10 box jump overs (24/20)

Score is total number of reps

Tuesday

RP Nutrition Template = Light

Conditioning

In 5 minutes

Run 800 meters

In the remaining time, max reps of Super Burpees (burpee + pullup)

Rest 2 mins

In 3 minutes

Run 400 meters

In the remaining time, max reps of Super Burpees (burpee + pullup)

Rest 1 minute

In 2 minutes

Run 200 meters

In the remaining time, max reps of Super Burpees (burpee + pullup)

Rest 30 seconds

3 min AMRAP of Super Burpees (burpee + pullup)

One score in this workout – total number of Super Burpees (burpee + pullup) completed.

(Scale the run distance so you complete at least 5 Super Burpees per round.)

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.)

5 reps at 75% of your “working number”

3 reps at 85% of your “working number”

Max reps at 95% of your “working number”

Barbell Complex

In 15 minutes, work up to a heavy complex of:

1 power clean + 1 hang squat clean + push jerk + split jerk

Gymnastics

5 x12 unbroken C2B pull ups (rest as needed between sets. Scale target number appropriately so that

you are hitting the same number across all 5 sets.)

Rest 2 mins after your final C2B pullup then:

100 Hollow Rocks

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.)

5 reps at 75% of your “working number”

3 reps at 85% of your “working number”

Max reps at 95% of your “working number”

Conditioning

On a running clock:

Minutes 0-9 - Every :90 for 6 Rounds:

3 Power Snatches (80% of 1RM Squat Snatch – does not need to be touch-and- go)

Rest for 4 minutes

Minutes 13-22 - Every :90 Second for 6 Rounds:

2 Squat Snatches (80% of 1RM Squat Snatch – does not need to be touch-and- go)

Rest for 4 minutes

100 Overhead Squats for Time, 95/65

Three scores in this workout

1 – Weight successfully used during power snatches

2 – Weight successfully used during squat snatches

3 – Time to complete 100 OHS

Friday

Open Gym

Saturday

RP Nutrition Template = Light

Pre-WOD Conditioning

EMOTM for 8 minutes

Odd Minutes: 50 Double unders

Even Minutes: 50’ HS Walk / 20 shoulder taps / :20 HS hold against a wall

Conditioning

CrossFit Open Workout 13.4

7 min AMRAP of:

135 pound Clean and jerk, 3 reps

3 Toes-to- bar

135 pound Clean and jerk, 6 reps

6 Toes-to- bar

135 pound Clean and jerk, 9 reps

9 Toes-to- bar

135 pound Clean and jerk, 12 reps

12 Toes-to- bar

135 pound Clean and jerk, 15 reps

15 Toes-to- bar

135 pound Clean and jerk, 18 reps

18 Toes-to- bar, etc.

Sunday

RP Nutrition Template = Light

4 Rounds for Time

400 Meter Run

21 Burpees

Rest 2 minutes

“Death by Pushup”

Complete 1 pushup in minute 1, 2 pushups in minute 2, 3 pushups in minute 3, etc. until you cannot

complete the allotted number of reps in the given minute.

**Two scores in this workout**

1 – Time in the 3 round WOD

2 – Final round + reps in the “Death by Pushups” scenario

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