PRs! PRs! PRs! Wow! It was AWESOME to see how many athletes PRd their deadlift after the latest strength cycle.  It goes to show how commitment, consistency, and hard work pays. During those 14 weeks we prepped to improve on single lift, but consider how much strength and confidence you gained along the way. Pretty cool stuff.

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Quote of the Week:  “"Success usually comes to those who are too busy to be looking for it."

A Look inside the program

What you’ve completed so far this year: Open Prep; 2017 CrossFit Open; Strength Diagnostic Week; 1st and 3rd Post-Open Strength Cycle

Where you are right now: Functional strength cycle; early stages of open prep  

Where you are going: pre-open strength cycle (Nov / Dec/ Jan) / gymnastics work / 2018 CrossFit Open Prep / Oly EMOTM cycling work

Monday

RP Nutrition Template = Light

Strength

Strict Press

5 x 3 @ 5-10 pounds heavier than last week

Conditioning

12 min AMRAP

5 C2B Pullups
10 Box Jump Overs
15 HSPUs

Tuesday

RP Nutrition Template = Light

Conditioning

Partner Up (Split work as desired)

100 Calorie Row
100 Double Unders
100 Abmat Situps
100 HRPU
100 Abmat Situps
100 Double Unders
100 Calorie Row

Wednesday

RP Nutrition Template = Light

Strength

Back Squat

Build up to a 20-rep set. Do not complete more than a single set at 20 reps.

Conditioning

21-15-9

Burpees
Strict Pullups
SDHP (75/55)

Thursday

RP Nutrition Template = Light

Strength, Part 1

Every :90 seconds for 6 rounds

1 Power Snatch + 2 OHS + 3 Hang Squat Snatch

Strength, Part 2

Every :90 seconds for 6 rounds

1 Power Clean + 2 Front Squats + 3 Hang Squat Cleans

Gymnastics Conditioning

100 strict ring dips for time – 10 minute cap

Friday

Open Gym or Rest Day

Saturday

RP Nutrition Template = Light

Conditioning

Partner Up

20 mins on the clock counting down

400m run
10 Clean & Jerks (135/95)
400m run
8 Clean & Jerks (135/95)
400m run
6 Clean & Jerks (135/95)
400m run
4 Clean & Jerks (135/95)
400m run
2 Clean & Jerks (135/95)
400m run
Max reps of clean and jerks in time remaining (increase weight by 20 pounds every 6 reps for males, 10 pounds every 6 reps for females)

Sunday

RP Nutrition Template = Light

CrossFit Open Workout 11.5

5 Power cleans (145 / 100)
10 Toes to bar
15 Wall balls (20/14)

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