Congratulations on completing an entire 5/3/1 cycle! This week, we deload. WODs this week are mid-range, high intensity efforts (you’ll see some “Girls”) with a few longer metcons sprinkled in. Get ready to test some lifts next week.

Quote of the Week: “Start by doing what's necessary; then do what's possible; and suddenly you are doing the 'impossible'.”

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; Weeks 9-11 in our third strength cycle post-open.  Where you are right now: Deload week in our third strength cycle post-open.

Where you are going: New strength cycle after we test some lifts next week.

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 40% of your “working number”

5 reps at 50% of your “working number”

5 reps at 60% of your “working number”

Conditioning

“Angie”

100 pullups

100 pushups

100 situps

100 air squats

*For Time*

Tuesday

RP Nutrition Template = Light

Conditioning

30 Power Snatches, 75/55

45 Bar Facing Burpees

60 Thrusters, 75/55

45 Bar Facing Burpees

30 Power Snatches, 75/55

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 40% of your “working number”

5 reps at 50% of your “working number”

5 reps at 60% of your “working number”

Conditioning:

"Nancy"

5 rounds for time

400 meter run

Overhead squat (95/65)

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 40% of your “working number”

5 reps at 50% of your “working number”

5 reps at 60% of your “working number”

Conditioning

“Diane”

21-15- 9

Deadlifts 225/155

HSPU

Immediately into:

300 DUs

Two scores in this workout

1: Diane time

2: 300 DU time

20 min time cap

Friday

Open Gym

Saturday

RP Nutrition Template = Light

Conditioning

15 minute AMRAP

5 Shoulder to Overhead (155/105)

10 T2B

15 Box Jump Overs

Score is total reps

Sunday

RP Nutrition Template = Light

Conditioning

21-15- 9

Power Cleans (155/105)

Ring Dips

400m run after every round

*For Time*

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