Congratulations on getting through a very challenge week of WODs and the first week of our strength cycle. This week, we continue our percentage-based strength work and “next-tier” WODs.

Quote of the Week: “The best preparation for tomorrow is doing your best today.” 

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;” An entire 3-month 5/3/1 cycle; testing week

Where you are right now: Percentage based strength and oly; “next-tier” WODs

Where you are going: Continue percentage-based strength cycle. Beginning of 2017 Open prep.

Monday

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Conditioning

Strict “Lynne” on the Run

In 30 minutes complete 5 rounds of

Max reps of bodyweight bench press

Strict Pullups

“Next-Level”

If there is remaining time on the clock, run for max distance.

Three scores in this workout

1 – Total bench press reps

2 – Total strict pullups

3 – Total distance run

There is no rest between the bench press and pullups. It is up to you how much to rest between rounds,

though. You must complete all 5 rounds of “Lynne” in order to start the run.

Tuesday

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Conditioning

15 minutes on the clock

21-15- 9

Overhead Squat (95/65)

HSPU

400m run

“Next-Level”

If there is time remaining on the clock following the 21-15- 9 sequence and the 3 runs, complete an

AMRAP of:

3 OHS

3 HSPU

6 OHS

6 HSPU

Etc.

Two scores in this workout:

1 – 21-15- 9 + run finishing time

2 – AMRAP score

Wednesday

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Strength

Front Squat 4x4 at 75% of 1RM with :90 rest between sets

Back Squat 4x4 at 75% of 1RM with :90 rest between sets

Conditioning

20 minutes on the clock

40 Wallballs

40 Double Unders

30 Box Jump Overs

30 Knees to Elbow

20 Chest to Bar Pullups

20 Burpees

10 Power Cleans (135/95)

10 Shoulder to Overhead (135/95)

5 Power Snatches (135/95)

5 Ring MU

“Next-Level”

If there is time remaining on the clock, complete an AMRAP of

2 Power Cleans

2 Shoulder to Overhead

2 Ring MU

Two scores in this workout

1 – Chipper time

2 – AMRAP score

Thursday

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Strength

Deadlift

7x4 at 75% of 1RM with :90 rest between sets

Sprint Conditioning

Thrusters

10-9- 8-7- 6-5- 4-3- 2-1 (75/55)

100m row sprint after every round

Friday

Open Gym

Saturday

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Barbell Complex

In teams of two:

In minutes 0-10

Both athletes find max weight on the complex of

1 Snatch + 2 Overhead Squats

In minutes 10-20

Both athletes find max weight on the complex of

1 Clean + 2 Front Squats

Two scores

1 – Highest Snatch complex weight used

2 – Highest Clean complex weight used

Sprint Conditioning

5 rounds for time of:

10 Hand Release Pushups

10 KB Swings (1.5/1pd)

10 Air Squats

10 Supine Ring Rows

Sunday

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Conditioning

Partner Up

20 min AMRAP

20 burpee box jump overs (24/20)

20 Push Press (95/65)

400m run together

*Split burpee box jump overs and push press as needed*

* Run together as a team. Both athletes must be in the door for the next round of burpees to begin.*

*Score is total reps completed. The 400m run counts as 1 rep.

“Next-Tier”

If there is even 1 second remaining on the clock before you are to start the final run, complete the run.  It will count toward your score, even if you finish after the 20 min clock has expired.*

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