Congratulations on another great week of training, team. We are again in full swing during this final month of our latest strength cycle. This week’s early WODs will challenge your grit as you are forced to decide if you want to “earn” an AMRAP score. The WODs in the latter portion of the week will be familiar: Open workout 16.5 and “The Chief.” Enjoy! Join us on FRIDAY AUGUST 12th @ 6PM for our 2nd Summer Stroll WOD "FRAN"!!!!  Top Male / Female Time gets a gift 25$ gift certificate.  Coem set a new Personal Record on an old CrossFit Benchmark!!! Also, at Unbeaten on Saturday, August 13 at 10am we will host “WOD for a Cause.” Our event will be dedicated to the officers who lost their lives in Dallas. All proceeds will benefit the Stephen Siller Foundation. $25 suggested donation per athlete.

Quote of the Week: “We must all suffer from one of two pains: the pain of discipline or the pain of

regret. The difference is discipline weighs ounces while regret weighs tons.”

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.)

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 mins on the clock

5 Power Cleans (185/125)

15 HSPU or HRPU

10 Power Cleans (155/105)

10 HSPU or HRPU

15 Power Cleans (135/95)

15 HSPU or HRPU

If the above is completed in less than 10 minutes, complete an AMRAP of

3 Power Cleans (135/95)

3 HSPU or HRPU

Score in this workout is AMRAP total reps. You must earn your score.

Tuesday

RP Nutrition Template = Light

Conditioning

20 minutes on the clock, counting down

Start with

5 rounds of:

400m run

6 Snatches (115/75)

10 T2B

If the 5 rounds are completed in less than 20 minutes, complete an AMRAP of

1 Snatch (115/75)

1 T2B

2 Snatches

2 T2B

3 Snatches

3 T2B, etc.

Score in this WOD is reps completed during the AMRAP. You must earn your score.

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.)

3 reps at 70% of your “working number”

3 reps at 80% of your “working number”

Max reps at 90% of your “working number”

Gymnastics

5 unbroken rounds of: 3 strict C2B + 3 bar muscle ups + 3 Kipping C2B Pull ups + 3 Kipping Pull ups

Rest 2 minutes between rounds

Sprint Conditioning

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

Burpees

Russian KB Swings (list weight used - REMEMBER the point is INTENSITY with GRET technique)

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.)

3 reps at 70% of your “working number”

3 reps at 80% of your “working number”

Max reps at 90% of your “working number”

Sprint Conditioning

5 Rounds of

200m run

10 alternating front rack lunges (bar starts on the floor instead of in the rack) (95/65)

10 ring dips

(Rest precisely one minute in between rounds)

**For Time**

Friday

SUMMER STROLL WOD!!!

Come in @ 6 P.M. and TEST Your "FRAN" TIME!!!  

Fran - 

For Time 

21 - 15 - 9

Thrusters (95/65)

Pull-Ups

Saturday

RP Nutrition Template = Light

Conditioning

"The Chief"

5 Rounds of:

3 min AMRAP

3 Power Cleans (135/95)

6 Pushups

9 Air Squats

Rest 1:00 between Rounds

Sunday

RP Nutrition Template = Light

Conditioning

Partner Up for CrossFit Open Workout 16.5

21-18- 15-12- 9-6- 3 reps for time of:

Thrusters (95/65)

Bar Facing Burpees

*Split work as needed

Sunday

 

Comment