Awesome work this week putting up some big numbers with our squat cycle. Many lifetime PRs and we’re only 7 weeks into the cycle. Hard work pays off. Amazing work. Only a few short weeks to go. Keep up the good fight and recover well enough throughout the week!

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Quote of the Week:  “The best preparation for tomorrow is doing your best today.”

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 8 of 12)

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

Monday

RP Nutrition Template = Light

Strength

Back Squat

5 reps @ 65%
5 reps @ 70%
5 reps @ 75%
5 reps @ 80%

Front Squat

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

Conditioning

3 Rounds for Time

15/12 Cal Row or Bike
10 Burpee Box Jump Overs
5 Sandbag Cleans (AHAP)

Rest 3 minutes after each round

Tuesday

RP Nutrition Template = Light

Conditioning

EMOTM for 16 mins

Odd: 15 Wallballs (20/14)
Even: 5 Bar MU

Rest 5 mins

Run 1 mile

Wednesday

RP Nutrition Template = Light

Strength

Sumo Stance Deadlift

5-5-5-5-5

Conditioning

Make 3 attempts at:

Max L-Sit Ring Ding Hold

Then

3 Rounds for Time

10 Unbroken Chest-to-Bar Pull Ups
16 Unbroken DB or KB Shoulder-to-Overhead (50/30) (switch at 8 reps)
200′ Unbroken Sandbag or Waiter’s Carry (AHAP)

Thursday

RP Nutrition Template = Light

Strength

Back Squat

2x5 @ 65%
3x5 @ 70%

Front Squat

4x5 @ 60%

Conditioning

EMOTM for 15 mins

5 Pullups
10 Pushups
15 airsquats

then

Run 800 meters

Friday

Open Gym or Rest Day

Saturday

RP Nutrition Template = Light

Strength

Z-Press

8-8-8-8-8

Sprint Conditioning

8 x 250m Row Sprint

(Rest 2:1)

Score is your slowest time among the 8 rounds

Sunday

RP Nutrition Template = Light

Conditioning

Partner Up

50-40-30-20-10

Wall Balls (20/14) (Pass the ball off the wall to each other – 1 rep each)
Box Jump Overs (24/20)
Kettlebell Swings (1.5/1 pd)

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