Happy May, team! We are coming to an awesome time of the year with perfect weather, outdoor workouts, Memorial Day, and, of course, “Murph!” The living is good!

Let’s keep kicking butt on this strength cycle and have some fun during our metcons! Thanks for all the great feedback on the sandbags! Expect some more toys soon!

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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: 1st Post-Open Strength Cycle (Week 5 of 12)

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

Monday

RP Nutrition Template = Light

Strength

Back Squat

8 reps @ 65%
6 reps @ 75%
4 reps @ 85%
4 reps @ 90%

Front Squat

5 reps @ 70%
4 reps @ 80%
3 reps @ 85%
3 reps @ 90%

Conditioning

*Time Trial*

2,000m row

Tuesday

RP Nutrition Template = Light

Strength

Sandbag Strict Press

5 sets of 8-10 reps. Rest as needed between sets.

Conditioning

“Helen”

3 RFT of

400m run
21 KB Swings (1.5/1pd)
12 pullups

Wednesday

RP Nutrition Template = Light

Strength

KB or DB Stiff Leg Deadlift

10-10-10-10-10

Conditioning

15-12-9-6-3

Thrusters (95/65)
T2B

Thursday

RP Nutrition Template = Light

Strength

6 reps @ 65%
6 reps @ 75%
6 reps @ 80%
6 reps @ 80%

Front Squat

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

Conditioning

3 Rounds for Time

100 Double Unders
15 Kipping HSPU

Friday

Open Gym or Rest Day

Saturday

RP Nutrition Template = Light

Strength

Set up a barbell on the rack at eye level (scale as needed by lowering the bar). Secure the barbell to the J cups with bands. Make sure the bar is secure.

Grab a sandbag. Your goal is to lift the sandbag and toss it over the bar. Complete 5 sets of 10 reps. One time over the bar is one rep. Rest as needed between sets.

Conditioning

15 min AMRAP

15 Box Jump Overs (24/20")
12 Ring Dips
9 Hang Cleans (155/105)

Sunday

RP Nutrition Template = Light

Conditioning

4x400m run wearing a 20# vest

Rest 8 minutes as a class then

EMOTM for 15 mins complete

5 pullups
10 pushups
15 air squats

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