Nice job getting after a challenging first week of strength training combined with some cool newmovements. This week we continue our strength work and build in some additional, new movements.

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Quote of the Week: “Discipline is the bridge between goals and accomplishment.”

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

10 reps @ 60%

8 reps @ 65%

6 reps @ 70%

6 reps @ 75%

6 reps @ 80%

Front Squat

5 reps @ 60%

5 reps @ 70%

5 reps @ 75%

5 reps @ 75%

Conditioning

5 Rounds for Time

200 meter run

5 Handstand pushups

10 box jumps (30/24)

Tuesday

RP Nutrition Template = Light

Strength

Z-Press with KBs or DBs

8-8- 8-8- 8

Conditioning

1 mile run

Then

6 Rounds of Cindy - 5 Pullups - 10 Pushups - 15 Airsquats

Then

1 mile run

Wednesday

RP Nutrition Template = Light

Strength

Single Leg Romanian Deadlift with Barbell

6-6- 6-6- 6 (each leg)

Conditioning

4 min AMRAP

100 DU

Max Push Press in remaining time (135/95)

Rest 4 mins

4 min AMRAP

100 DU

Max Hang Power Cleans in remaining time (135/95)

**Score is total push press + hang cleans

Thursday

RP Nutrition Template = Light

Strength

10 reps @ 60%

8 reps @ 70%

8 reps @ 75%

8 reps @ 80%

Front Squat

5 reps @ 60%

5 reps @ 65%

5 reps @ 70%

5 reps @ 70%

Conditioning

200m carry with single KB overhead (switch arms at halfway)

Then

10 min AMRAP

200m run

10 T2B

10 Power Snatches (95/65)

Friday

Open Gym or Rest Day

Saturday

RP Nutrition Template = Light

Conditioning

20 min AMRAP

50m farmers walk carrying a plate by its side in each hand (Rx: 35/25)

30 Hollow Rocks

10 broad jumps

5 cartwheels (Scale: cartwheel circles - http://gymnasticswod.com/content/cartwheel-progression- pt1)

Sunday

RP Nutrition Template = Light

Skill

KB Windmill - https://www.youtube.com/watch?v=ITSmgn_BQgY

Spend 20 mins working with the coach to gain basic understanding and proficiency with the movement

Conditioning

“J.T.”

21-15- 9

Handstand Pushups

Ring Dips

Pushups

Rx = Strict

20 min cap

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