Welcome to your 5/3/1 peak weak for the ENTIRE 3-month cycle. This is it. This is what you’ve trained for during the last 3 months. You’ve made it this far. There is nothing else to say. GO GET IT.  WODs this week are geared to be short to mid-range sprints. During our strength deload next week, you’ll see some longer metcons. Focus this week on CRUSHING the strength portions of the workouts and then using what’s left in the tank to go at these WODs hard. Remember, be impressed with intensity, not volume. Also, get ready to see some first-ever muscle ups from some athletes on Wednesday. Getcha’ cameras ready.

Quote of the Week: “There is no magic bullet, no secret pre-workout formula, no perfect training

approach. Hard, smart, basic work.” – Jim Wendler

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: Deload week following the final 5/3/1 cycle. Following this month, we will be testing some lifts.

Monday

RP Nutrition Template = Light

Strength (Note the weight addition to your working number)

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.” 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 75% of your “working number”

3 reps at 85% of your “working number”

Max reps at 95% of your “working number”

Conditioning

3 Rounds for Time

400m Run

10 Clean and Jerks 135/95

Tuesday

RP Nutrition Template = Light

Conditioning

3 Rounds for Time

20 Alternating KB Snatches (1.5pd/1pd)

30 Burpees

400 Meter Run

Wednesday

RP Nutrition Template = Light

Back Squat (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 200 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”

Gymnastics

With 20 minutes counting down on the clock:

If you can do 15-20 unbroken muscle ups, complete: 3 sets of 10 unbroken MUs with as much rest as needed between sets.  If you can do 10-14 unbroken muscle ups, complete: 4 sets of 8 unbroken MUs with as much rest as needed between sets.  If you can do 9 or less unbroken muscle ups complete: 5 sets of 5, 3 or 2 MUs with as much rest as needed between sets.

If you’re working toward your first muscle up, pick a track below and stick with it:

Track A: Get your first muscle up.

Track B: Perform one muscle up every 2 minutes for the 20 minute period.

Track C: Perform 3 strict pull ups and 3 ring dips EMOTM for as long as possible for the 20 minute

period.

Track D: Perform 3 of the hardest ring rows you can do + 3 perfect pushups EMOTM for as long as

possible for the 20 minute period.

Thursday

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 presses 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”

Conditioning

3 Rounds for Time

60 DU

30 Calorie Row

15 Deadlifts (245/165)

Friday

Open Gym

Saturday

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Conditioning

Partner Up

20 min AMRAP

Partner A: 400m run

Partner B: AMRAP of: 5 pullups, 10 pushups, 15 air squats – until Partner A comes in the door. Then

switch.

Two scores in this workout:

1) Total distance run as a team

2) Total number of rounds + reps completed of the AMRAP

Sunday

RP Nutrition Template = Light

Conditioning

3 rounds for time:

200 meter run

50 Alternating Jumping Lunges (1 for 1)

7 Bar Muscle Ups

10 Hang Power Snatches (115/75lb)

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