Nice work on our Cindy week, everyone! This week, we’ll focus on some barbell work (did someone say, “bear complex?!”) and close the week with a CrossFit Games Open workout – one of our favorites, 13.3.

Quote of the Week: “Patience and time do more than strength or passion.”

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: Strength cycle build week. Barbell work.  Where you are going:

Continue percentage-based strength cycle. Beginning of 2017 Open prep.

Monday

RP Nutrition Template = Light

Strength

Back Squat 5x5 at 80% of 1RM with 2-3 minutes rest between sets

Conditioning

Spend 20 mins finding a weight for an unbroken, 3-rep, bear complex for the day (1 rep = clean, front

squat, shoulder to overhead, back squat, shoulder to overhead. Hold onto the bar for all 3 “reps.” You

can squat clean thruster the first portion of the rep, if you’d like.)

Then

EMOTM for 8 mins

Unbroken, 2-rep bear complex at 80% of the weight you hit in the testing session.

Two scores to input

1) 3-rep bear complex

2) Weight used during the EMOTM

Tuesday

RP Nutrition Template = Light

Conditioning

18 min AMRAP

30 Thrusters (95/65)

30 Box Jump Overs (24/20)

30 Cal Row

30 TTB

Wednesday

RP Nutrition Template = Light

Strength

Front Squat 5x5 at 85% of 1RM with 2-3 mins rest between sets

Conditioning

1 Round of:

400 meter run

80 Double Unders

21 Hang Power Cleans (135/95)

Directly into

2 Rounds of:

200 Meter Run

40 Double Unders

15 Hang Power Cleans (135/95)

Directly into

3 rounds of:

100 Meter Run

20 Double Unders

9 Hang Power Cleans (135/95)

Thursday

RP Nutrition Template = Light

Strength

Deadlift

5x5 at 85% of 1RM with 2-3 min rest between sets

Conditioning

“Light DT”

Rx = 105/70

5 rounds for time of

12 Deadlift

9 Hang Clean

6 Push Jerks

Friday

Open Gym

Saturday

RP Nutrition Template = Light

Barbell Work

Snatch

2 reps at 60 %

2 reps at 70%

2 reps at 75%

2 reps at 80%

1 heavy single for the day (does not have to be a max. Focus on not missing rather than building weight.)

Clean and Jerk

2 reps at 60 %

2 reps at 70%

2 reps at 75%

2 reps at 80%

1 heavy single for the day (does not have to be a max. Focus on not missing rather than building weight.)

Strict Gymnastics (Not for time)

50 strict pullups followed by 50 strict ring dips

Sunday

RP Nutrition Template = Light

Conditioning

CrossFit Games Open Workout 13.3

12 min AMRAP

150 Wall balls (20/14)

90 Double-unders

30 Muscle-ups

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