So cool to see the number of PRs this week on some of the major lifts! And right after the Open, too. Awesome work!

This week, we hit some percentage-based strength work and play with some cool movements. Let’s have some fun and kick some butt!

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Quote of the Week:  “Never, ever underestimate the importance of having fun.”

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: 1st Post-Open Strength Cycle

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

Monday

RP Nutrition Template = Light

Strength

Back Squat

10 reps @ 60%
8 reps @ 70%
6 reps @ 75%
4 reps @ 80%

Front Squat

5 reps @ 60%
5 reps @ 70%
5 reps @ 70%
5 reps @ 70%

Conditioning

10 min AMRAP

10 alternating box step ups with two DBs (pick weight)
10 burpee box jump overs
10 strict pullups

Tuesday

RP Nutrition Template = Light

Strength

Z-Press - https://www.youtube.com/watch?v=cE5ww5JkFWA
5-5-5-5-5

Conditioning

4 Rounds

Min 1: 1 Round of Strict Cindy
Min 2: Calorie Row/Assault Bike  15/12
Min 3: Max Clean and Jerks (135/95)
Min 4: Rest

Wednesday

RP Nutrition Template = Light

Strength

Single Leg Romanian Deadlift with KB (light is Right!)

8-8-8-8-8 (each leg)

Conditioning

12 min AMRAP

200m run with medicine ball
20 wall balls
20 V Ups with medicine ball

Thursday

RP Nutrition Template = Light

Strength

Back Squat

10 reps @ 60%
8 reps @ 65%
8 reps @ 70%
8 reps @ 75%

Front Squat

5 reps @ 60%
5 reps @ 65%
5 reps @ 70%
5 reps @ 70%

Conditioning

4 Rounds for Time

10 kettlebell hang clean and jerks (1pd/1.5pd)
3 bar muscle-ups

Friday

Open Gym or Rest Day

Saturday

RP Nutrition Template = Light

Conditioning

EMOTM for 21 mins

Minute 1: 5 Strict HSPU
Minute 2: 2 Squat Cleans (as heavy as possible with great form – NO FAILS)
Minute 3: 10 KB or DB Snatches (1.5/1)

Sunday

RP Nutrition Template = Light

800m run or row
1 Rope Climb (UNBTN) or 2 MUs (BRCF)
25 Plate Ground to Overhead (45/25)
1 Rope Climb (UNBTN) or 2 MUs (BRCF)
26 Overhead Walking Lunges with Plate (45/25)
1 Rope Climb (UNBTN) or 2 MUs (BRCF)
800m run or row (whichever you didn’t do to open the WOD)

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