Are you rested up from the deload? Get ready for our 1RM DL test on Wednesday – closing out our 14-week strength cycle. Are you ready for some PRs!

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Quote of the Week:  “Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.

A Look inside the program

What you’ve completed so far this year: Open Prep; 2017 CrossFit Open; Strength Diagnostic Week; 1st and 2nd Post-Open Strength Cycle

Where you are right now: Peak week of the strength cycle  

Where you are going: 4th strength cycle of the season / gymnastics strength training / 2018 CrossFit Open Prep / Barbell cycling work

Monday

RP Nutrition Template = Light

Strength

Strict Press

5 x 5

Conditioning

15 min AMRAP

12 Dumbbell or KB Step-Back Lunges
9 Dumbbell or KB Clean and Jerks
6 Strict C2B Pullups

Tuesday

RP Nutrition Template = Light

Conditioning

For Time

60 Calorie Row or 35 Calorie Assault Bike
100 Double-Unders
800 Meter Sandbag Run
100 Double-Unders
60 Calorie Row or 35 Calorie Assault Bike

Wednesday

RP Nutrition Template = Light

Strength

Deadlift

Test your 1-rep max

Conditioning

“Diane”

21-15-9

Deadlift (225/155)
HSPU

*For Time*

10 minute cap – scale the weight to complete the workout in under the time cap. Spend your mental energy focusing on setting a PR in the DL today versus a PR in “Diane.”

Thursday

RP Nutrition Template = Light

Strength, Part 1

Every :90 minutes for 6 rounds

From the rack

1 Strict Press + 1 Push Press + 1 Push Jerk + 1 Split Jerk

Strength, Part 2

Every 2 minutes for 6 rounds

3 Squat Clean Thrusters

Gymnastics Conditioning

100 strict pullups for time – 10 minute cap

Friday

Open Gym or Rest Day

Saturday

RP Nutrition Template = Light

Conditioning

Partner Up

100 KB Swings (53/35)
80 Box Jump Overs (24/20)
60 Burpees
40 T2B (95/65)
20 Squat Clean Thrusters (95/65)
10 Ring Muscle Ups

 

Sunday

RP Nutrition Template = Light

CrossFit Open Workout 12.2

In 10 minutes, complete:

75/45 pound Snatch, 30 reps
135/75 pound Snatch, 30 reps
165/100 pound Snatch, 30 reps
210/120 pound Snatch, as many reps as possible

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