Nice job getting through another great week of training and tackling 20 rep back squats! Awesome work
getting through the 20 min AMRAP on Sunday. That one was spicy. This week, expect barbells, barbells
and more barbells! And, let’s have some fun when we tackle “Grace” on Friday for our annual “Barbells
for Boobs” event. Please visit our fundraising pages to donate and raise money for a great cause.
***
Quote of the Week: “Confidence comes from hours and days and weeks and years of constant work
and dedication.”
A Look inside the program
What you’ve completed so far this year: Open Prep; 2017 CrossFit Open; Strength Diagnostic Week; 1 st
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
7 x 2 @ 5-10 pounds heavier than last week
Conditioning
9 min AMRAP
9 Burpee Box Jump Overs
9 Power Hang Snatch (75/55)
9 Thrusters (75/55)
Tuesday
RP Nutrition Template = Light
Conditioning
In 6 mins complete
10-8- 6-4- 2

Thrusters (115/75)
Burpees Over the Bar
V-UPs
Rest 2 mins
then
10-8- 6-4- 2
Thrusters (135/95)
Bar Facing Burpees
T2B
6 min cap
Two scores. Time for workout 1 and time for workout 2. Enter 6:00 as your score if you do not complete
the workout. Add total progress to WODify notes.
Wednesday
RP Nutrition Template = Light
Strength
Back Squat
10-10- 10 at the same weight (or very near the weight) you used for the 20-rep set last week
Conditioning
20 min AMRAP
500 Meter Row
400 Meter Run
3 Rounds of “Cindy”
“Cindy”
5 Pull-ups
10 Push-ups
15 Air Squats
Thursday
RP Nutrition Template = Light
Strength, Part 1
Every :90 seconds for 6 rounds

1 Clean + 1 Push Jerk + 1 Split Jerk
Strength, Part 2
Every :90 seconds for 6 rounds
1 Power Clean + 2 Front Squats + 1 Hang Squat Clean
Gymnastics Conditioning
50 Kipping HSPU for time – 8 minute cap
Friday
Barbells for Boobs
“Grace”
30 Clean and Jerks for Time
Saturday
RP Nutrition Template = Light
Conditioning
Partner Up
20 mins on the clock counting down
400m run
10 Power Snatches (115/75)
400m run
8 Power Snatches (115/75)
400m run
6 Power Snatches (115/75)
400m run
4 Power Snatches (115/75)
400m run
2 Power Snatches (115/75)
400m run
Max Power Snatches in time remaining (115/75)
Run together. Split work as desired.
Sunday
RP Nutrition Template = Light

CrossFit Open Workout 14.3
8 min AMRAP
Males
135-lb. deadlifts, 10 reps
15 box jumps, 24-inch
185-lb. deadlifts, 15 reps
15 box jumps, 24-inch
225-lb. deadlifts, 20 reps
15 box jumps, 24-inch
275-lb. deadlifts, 25 reps
15 box jumps, 24-inch
315-lb. deadlifts, 30 reps
15 box jumps, 24-inch
365-lb. deadlifts, 35 reps
15 box jumps, 24-inch
Females
8 min AMRAP
95-lb. deadlifts, 10 reps
15 box jumps, 20-inch
135-lb. deadlifts, 15 reps
15 box jumps, 20-inch
155-lb. deadlifts, 20 reps
15 box jumps, 20-inch
185-lb. deadlifts, 25 reps
15 box jumps, 20-inch
205-lb. deadlifts, 30 reps
15 box jumps, 20-inch
225-lb. deadlifts, 35 reps
15 box jumps, 20-inch

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