Nice job on CrossFit Games remix week! Our athletes kicked some major butt in some very challenging workouts. (Partner deadlifts were fun to watch, too!)  We pick up our 5/3/1 strength cycle again in earnest this week with a final push for the summer. Let’s finish strong!  Congratulations to everyone who competed in the powerlifting meet on Saturday at Unbeaten. Lots of big numbers went up.  Congratulations to Rachel Bennett, who earned 1 st place, and Coach Missy, who qualified for World’s, at the WBFF show in NYC on Saturday.

Quote of the Week: "Be impressed with intensity, not volume." - Greg Glassman

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 1-8 of 5/3/1 strength cycle.

Where you are right now: Weeks 9-12 in our third strength cycle post-open.

Where you are going: A final 5/3/1 cycle of strength with a focus on Oly work and Open-style metcons.

Following this month, we will be testing some lifts.

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 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 squats 200 pounds. His “working number” is 190 pounds.)

5 reps at 65% of your “working number”

5 reps at 75% of your “working number”

Mac reps at 85% of your “working number”

Conditioning

21 Hang Power Cleans (135/95), 21 Burpees over Bar, 100 DU

15 Hang Power Cleans (155/105), 15 Burpees over Bar, 75 DU

9 Hang Power Cleans (185/125), 9 Burpees over Bar, 50 DU

*For Time*

Tuesday

RP Nutrition Template = Light

Conditioning

30 TTB

30 Calorie Row

15 Squat Snatches (115/80)

60 Calorie Row

15 Squat Snatches (115/80)

30 Calorie Row

30 TTB

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 20 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 200 pounds.)

5 reps at 65% of your “working number”

5 reps at 75% of your “working number”

Max reps at 85% of your “working number”

Barbell Work

EMOTM for 10 Minutes: 3 Front Squats + 2 Push Jerks (from the rack)

(Score is heaviest weight where you complete the 5-rep sequence)

Rest 4 mins

Strict Gymnastics

50 strict pullups for time (every time you break, perform 5 hand release pushups)

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 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 presses 200 pounds. His “working number” is 190 pounds.)

5 reps at 65% of your “working number”

5 reps at 75% of your “working number”

Max reps at 85% of your “working number”

Sprint Conditioning

2 rounds, AT 100% EFFORT!

Row 250m

10 Kettlebell Swings 70/53lbs

10 Burpees

10 Kettlebell Swings 70/53lbs

10 Burpees

10 Kettlebell Swings 70/53lbs

Row 250m

Rest 10 minutes between rounds. (Yes…10 minutes)

Two Scores in this workout. One for each round. No dogging it. This is a full out effort with plenty of

recovery between rounds.

Friday

Open Gym

Saturday

RP Nutrition Template = Light

Conditioning

Partner Up

400m run (both partners run together)

Then 3 rounds of

40 Wallballs (20/14)

30 C2B Pullups

20 Ring Dips

30 Box Jump Overs (24/20)

40 Alternating, bodyweight jumping lunges (1 for 1)

Then

400m run (both partners run together)

*For Time*

Sunday

RP Nutrition Template = Light

Conditioning

“Ryan”

Five rounds for time of:

7 Muscle-ups

21 Burpees

Comment