Nice work, athletes! We battled some challenging workouts last week!
This week, we deload moderately from our strength work in preparation for next week, where we will be closing our 4-month deadlift cycle with 1 rep max test! Get ready!
***
Quote of the Week: “Before anything else, preparation is the key to success.”

A Look inside the program
What you’ve completed so far this year: Open Prep; 2017 CrossFit Open; Strength Diagnostic Week; 1 st and 2 nd Post-Open Strength Cycle
Where you are right now: 3rd Post-Open Strength Cycle
Where you are going: Continue 4-month Deadlift Cycle / gymnastics strength training / 2018 CrossFit Open Prep / Barbell cycling work

Monday
RP Nutrition Template = Light
Strength
Strict Press
5 x 3 @ 50% of 1RM

Conditioning
Every 3 minutes for 4 rounds
15/12 Calorie Row
12 Barbell-Facing Burpees
Max Push Presses in Time Remaining (115/75)
*No rest between rounds. Score is total number of push presses

Tuesday
RP Nutrition Template = Light
Conditioning
For Time
800 Meter Run
then

5 Rounds
12 Chest to Bar Pull-Ups
9 Squat Snatches (75/55)
6 Strict Handstand Pushups
then
800 Meter Run

Wednesday
RP Nutrition Template = Light
Conditioning
3 Rounds for Time
500 Meter Row
12 Deadlifts (225/155)
15 Box Jumps (30/24)

Thursday
RP Nutrition Template = Light
Strength, Part 1
Every 2 minutes for 6 rounds
From the rack
2 Pause Split Jerks + 1 Split Jerk
*Pause in the bottom of the dip and in the initial catch

Strength, Part 2
Every 2 minutes for 6 rounds
1 Power Snatch + 1 OHS + 1 Squat Snatch

Gymnastics Conditioning
Accumulate 2:00 in an L sit hold. Each time you break, perform 10 abmat situps

Friday
Open Gym or Rest Day

Saturday
RP Nutrition Template = Light
Conditioning

Partner Up
30 min AMRAP
100 Double Unders
80 Calorie Row
60 Empty Bar Thrusters
40 T2B
20 Burpee Box Jump Overs (30/24)
10 Bar Muscle Ups

Sunday
RP Nutrition Template = Light
CrossFit Open Workout 15.3
14 min AMRAP
7 ring muscle-ups
50 Wall Balls
100 double-unders

Comment