Congratulations on getting through another challenging week of training with some fun movements sprinkled in. Cartwheels anyone?!

***

Quote of the Week: “Talent without discipline is like an octopus on roller skates. There's plenty of

movement, but you never know if it's going to be forward, backwards, or sideways.”

A Look inside the program

What you’ve completed so far this year: Open Prep; 2017 CrossFit Open; Strength Diagnostic Week

Where you are right now: 1 st Post-Open Strength Cycle

Where you are going: Continued strength work / odd object movements

Monday

RP Nutrition Template = Light

Strength

Back Squat

8 reps @ 65%

8 reps @ 70%

8 reps @ 80%

8 reps @ 85%

Front Squat

5 reps @ 60%

5 reps @ 70%

5 reps @ 75%

5 reps @ 80%

Conditioning

800m run

Rest 3 mins

600m run

Rest 2 mins

400m run

Rest 1 min

200m run

Rest :30 seconds

100m run

*Score is total time, including rest*

Tuesday

RP Nutrition Template = Light

Strength

Push Press

5-5- 5-5- 5

*Ascend weight throughout the sets

Conditioning

3 Rounds for Time

15 Shoulder to Overhead (135/95)

200m Run

15 Burpees to Plate

Wednesday

RP Nutrition Template = Light

Strength

2 KB Deadlift

10-10- 10-10- 10

You select the weight

Conditioning

2 Rounds for Time

25 Pullups

25 Wallballs

400m Run

Thursday

RP Nutrition Template = Light

Strength

10 reps @ 60%

10 reps @ 65%

8 reps @ 70%

8 reps @ 75%

Front Squat

5 reps @ 60%

5 reps @ 65%

5 reps @ 70%

5 reps @ 70%

Conditioning

10 min AMRAP

10 Power Snatch (75/55)

10 Burpees Over the Bar

:30 second plank

Friday

Open Gym or Rest Day

Saturday

RP Nutrition Template = Light

Strength

Find a Heavy Turkish Getup (barbell) for the day

Conditioning

5 Rounds for Time

5 Deadlifts (185/125)

3 Power Cleans

1 Shoulder to Overhead

Sunday

RP Nutrition Template = Light

Conditioning

Partner Up

10 min AMRAP

20 Box Step Ups (20 inches for all)

20 KB Swings (1.5/1)

200m run together

3 mins rest

10 min AMRAP

20 Airsquats

20 KB or DB Push Press (35/20)

300m row

3 mins rest

20 T2B

20 Ground to Overhead with Plate (45/25)

20 Burpees

Comment