Happy Halloween week! Thanks to everyone who came out and/or supported our annual Barbells for Boobs event last weekend. Beyond seeing all the “Grace” PRs, it’s amazing to know we have a
dedicated, altruistic community behind us each and every day.

Thank you.

This week, we kick off our fourth and final strength cycle before the 2018 CrossFit Open!
***
Quote of the Week: “The reward for work well done is the opportunity to do more.”
A Look inside the program

What you’ve completed so far this year: Open Prep; 2017 CrossFit Open; Strength Diagnostic Week; 3 Post-Open Strength Cycles
Where you are right now: (Fourth) and final strength cycle before 2018 Open; 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 5 @ 70% 1RM
Conditioning
*4 Rounds for Time*
15 Lateral Burpees over the Bar
12 Deadlifts (155/105)
9 Hang Power Cleans
6 Push Jerks
Tuesday
RP Nutrition Template = Light
Conditioning
400m run
100m farmers carry (70/53)
Then 3 rounds of

10 Power Snatches (75/55)
31 Double Unders
Then
400m run
100m farmers carry (70/53)
Then
3 Rounds of
10 Thrusters (75/55)
31 Double Unders
Then
400m run
100m farmers carry (70/53)
Wednesday
RP Nutrition Template = Light
Strength
Back Squat
5 x 5 @ 70% of 1RM
Gymnastics Conditioning
5 Rounds for Time
12 T2B
6 Ring Muscle Ups
Thursday
RP Nutrition Template = Light
Strength, Part 1
Every :90 seconds for 6 rounds
3 Touch-and- Go Squat Snatches
Strength, Part 2

Every :90 seconds for 6 rounds
3 Touch-and- Go Squat Cleans
Conditioning
21-15- 9
Wall Balls
Pullups
Burpees
Friday
Open Gym / Rest Day
Saturday
RP Nutrition Template = Light
Conditioning
Partner Up
7 Rounds for Time – (alternate movements)
7 HSPU
7 Power Cleans (135/95)
7 Box Jumps (30/24)
7 Deadlifts (135/95)
7 Push Press (135/95)
7 Pullups
70 Double Unders
Sunday
RP Nutrition Template = Light
Strength
Deadlift
5 x 5 @ 70% 1RM
Conditioning

Partner Up

5 Rounds for Time
22 Kettlebell swings (2pd / 1.5)
22 Box jump (24/20)
Run 400 meters
22 Burpees
22 Wall Balls (20/14)

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