Nice work during our testing week! You now have an excellent point of reference for the upcoming percentage work that we’ll be doing. Congrats to everyone who set a PR this week and to everyone for grinding out a full 5/3/1 strength cycle. Awesome work. This week, we begin some percentage-based strength and oly work and put our strength to the test during some challenging WODs. We’ll be reintroducing our “next-tier” WODs, where you must EARN the second portion of the WOD to separate yourself from the pack. Dig deep on these and scale appropriately. We want to see a lot of athletes get to the “next-tier” this week.

Quote of the Week: “It does not matter how slowly you go as long as you do not stop.” – Confucius

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

“Labor” Day

In 15 minutes get as far into the following complex:

9-7- 5

Squat Snatches at 50% 1RM (round down to the nearest 5-lb interview where applicable on all

percentages. For example, if 50% of your 1RM is 167, do 165.)

5-3- 1 of

Muscle Ups

Then

9-7- 5

Squat Snatches at 60% 1RM

5-3- 1

Muscle Ups

Then

9-7- 5

Squat Snatches at 70% 1RM

5-3- 1

Muscle Ups

“Next-Tier”

If the above is completed before 15 minutes, complete:

1 Squat Snatch at 70% 1RM

1 Muscle Up

2 Squat Snatches at 70% 1RM

2 Muscle Ups

Etc.

**Score in this workout is total reps completed. Muscle up scale is 2 pullups / rings rows + 3 dips /

pushups

Tuesday

RP Nutrition Template = Light

Conditioning

25 mins counting down on the clock:

1 round of:

150 double unders

100 alt jumping lunges (1 for 1)

400m run

50 burpees

50 unbroken KB Swings (1.5/1pd) (each time you put down the KB prior to 50, complete a 200m run)

400m run

25 unbroken wallballs (20/14) (each time you break on the WBs prior to 50, complete a 200m run)

25 clapping push-ups

400m run

15 strict pullups

“Next-Tier”

If the above is completed in less than 25 minutes, go immediately into:

15 deadlifts 315/225

Three possible scores in this workout:

1 – Record a “0” in WODify if you do not finish the first portion of the workout (HINT: Scale the workout

as needed so that you finish it.)

2 – Record a “1” in WODify if you finish the first portion of the workout but not the deadlifts

3 – Record a “2” in WODify if you finish all 15 deadlifts

Wednesday

RP Nutrition Template = Light

Strength

Front Squat 3x3 at 75% of 1RM with :90 rest between sets

Back Squat 3x3 at 75% of 1RM with :90 rest between sets

Conditioning

5 Rounds for Time

10 C2B Pullups

10 Hang Cleans (135/95)

10 Front Squats (135/95)

10 Shoulder to Overhead (135/95)

“Next-Tier”

If you complete the 5 th round of this workout unbroken (10 straight C2B then 30 reps without the bar

touching the ground) rest for exactly 1-minute and complete:

Unbroken AMRAP

3 Hang Cleans (135/95)

3 Front Squats (135/95)

3 Shoulder to Overhead (135/95)

**Once the bar hits the ground for any reason, the AMRAP is over**

Two possible scores in this workout:

1 – Time to complete the 5 rounds

2 – AMRAP score in the “next-tier” section

Thursday

RP Nutrition Template = Light

Strength

Deadlift

6x3 at 75% of 1RM with :90 rest between sets

Sprint Conditioning

8 min AMRAP

8 thrusters (75/55)

8 box jump overs

**Score is total reps completed**

Next-Tier

If you complete 10 or more rounds of the AMRAP, rest :60 and go directly into:

3 sets of max, unbroken HSPUs, with exactly :30 rest between efforts

*Two possible scores in this workout*

1 – AMRAP score in total reps

2 – Total number of completed HSPUs

Friday

Open Gym

Saturday

RP Nutrition Template = Light

Conditioning

In 12 minutes complete:

50 Calorie Row

40 T2B

30 KB box step ups (2 for 1) (1.5/1pd)

20 alt KB OHS (2 for 1) (1.5/1pd)

10 strict press from the ground at 70% of 1RM

“Next-Tier”

If the above is completed in less than 12 mins, complete an AMRAP of

5 calorie row

5 T2B

Two scores in this workout:

1 – Time to complete the first portion of the workout

2 – AMRAP score

Sunday

RP Nutrition Template = Light

Conditioning

"Capt. TIMOTHY STACKPOLE"

For Time 

5 Rounds

9 x Clean and Jerk (115/75)

11 x Chest 2 Bar Pull-ups

THEN - 

Run 2001 meters

103 KB Swings (53/35)

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