Well done! Another solid week of training all around. It never surprises us to see that the athletes who are the most consistent are the ones who make the most progress. Stay patient. Stay the course. And have fun.

This week we introduce some sandbags into the mix and continue plugging away with our aggressive strength cycle.

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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: 1st 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%
6 reps @ 80%
6 reps @ 85%

Front Squat

5 reps @ 70%
5 reps @ 75%
5 reps @ 80%
5 reps @ 85%

Conditioning

Complete 3 rounds of:

In 4 mins
600m run
Max DB or KB Push Presses (50/30)

REST 2 MINUTES

*Score is total push presses completed over the 3 rounds

Tuesday

RP Nutrition Template = Light

Strength

Single Arm KB/ DB Strict Press

8-8-8-8-8 (each arm)

Conditioning

12 min AMRAP

200m sandbag / medball / Kettlebell / Dumb Bell run (as heavy an obj. as possible)
15 box jump overs
10 C2B Pullups

Wednesday

RP Nutrition Template = Light

Strength

Jefferson Deadlift

(https://www.youtube.com/watch?v=5cr0OwrM_8o)

8-8-8-8-8

Conditioning

800m run
21 KB Swings (53/35)
21 Goblet Squats (53/35)
600m Run
15 KB Swings (53/35)
15 Goblet Squats (53/35)
400m Run
9 KB Swings (53/35)
9 Goblet Squats (53/35)

Thursday

RP Nutrition Template = Light

Strength

8 reps @ 65%
8 reps @ 70%
8 reps @ 75%
8 reps @ 80%

Front Squat

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

Conditioning

21-15-9

Sandbag Clean ( Ground to Shoulder Height ) (as heavy as possible)
T2B

https://www.youtube.com/watch?v=izLUVd-zszw

Friday

Open Gym or Rest Day

Saturday

RP Nutrition Template = Light

Strength

100-foot “Bearhug” sandbag carry

6 rounds with :60 rest between rounds (As heavy as possible with good form)

https://www.youtube.com/watch?v=UiD3caja7M0

Conditioning

10 down to 1 for each:

10 Power Snatches (95/65)
10 Burpees Over the Bar
10 Wall Balls
10 Hollow Rocks

Sunday

RP Nutrition Template = Light

Conditioning

20 min AMRAP

Partner A:

250m Row
10 HSPUs
8 Power Cleans (185/125)

Partner B: Rest

– Switch –

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