We are getting into some nice weather and are only a few short weeks away from Memorial Day Murph, which marks the unofficial start to summer! We’ve got another challenging week lined up with a 100% squat effort on Monday. Let’s keep the intensity high, the energy pumping, and the fun off the charts. Go get ‘em!

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Quote of the Week:  “Confidence comes from discipline and training.”

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 7 of 12)

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

Monday

RP Nutrition Template = Light

Strength

Back Squat

5 reps @ 70%
5 reps @ 80%
3 reps @ 85%
2 reps @ 90%
1 rep @100%

Front Squat

5 reps @ 65%
4 reps @ 75%
4 reps @ 80%
4 reps @ 85%

Conditioning

3 Rounds for Time

400m Run
21 Burpees

Tuesday

RP Nutrition Template = Light

Conditioning

"Fight Gone Bad"

3 Rounds for Total Reps

1:00 at each station:

Wallballs (20/14)
Sumo Deadlift High Pull (75/55)
Box Jumps (20")
Push Press (75/55)
Calorie Row

Rest 1 minute

Wednesday

RP Nutrition Template = Light

Strength

Deadlift from pins (bar starts from just above the knees)

8-8-8-8-8

Conditioning

*For Time*

100 Foot Walking Lunges
75 Double Unders
40 Wallballs (20/14)
10 Muscle Ups
40 Wallballs (20/14)
75 Double Unders
100' Walking Lunges

Thursday

RP Nutrition Template = Light

Strength

Back Squat

4 reps @ 75%
4 reps @ 80%
4 reps @ 80%
4 reps @ 80%

Front Squat

4 reps @ 70%
4 reps @ 75%
4 reps @ 80%
4 reps @ 85%

Conditioning

21-15-9

DB Power Snatches (Alternating)
Ring Dips
T2B

Friday

Open Gym or Rest Day

Saturday

RP Nutrition Template = Light

Strength

Sandbag Thrusters

5-5-5-5-5

Conditioning

Partner Up – Teams of 2

5 Rounds for Time

22 KB Swings (2pd / 1.5pd)
22 Box jump overs (24/20)
Run 400 meters together
22 Burpees
22 Wall Balls (20/14)

*Split all movements as 11/11 except for the run, which is done together

Sunday

RP Nutrition Template = Light

Conditioning

400m Run

Then 10 Rounds for Time

4 HSPUs
8 C2B Pull-ups
12 Air Squats

Then

400m Run

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