Nice job on another great week of training. It’s been great to see how well everyone has been adapting to new movements and taking on our challenging squat cycle, which is now in week six. Keep it up!

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Quote of the Week:  “Success is not final, failure is not fatal: it is the courage to continue that counts.”

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

6 reps @ 70%
6 reps @ 80%
3 reps @ 90%
2 reps @ 95%

Front Squat

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

Conditioning

21 Unbroken Thrusters (pick own weight)
21 Unbroken KB Swings (pick own weight)
400m Run
15 Unbroken Thrusters
15 Unbroken KB Swings
400m Run
9 Unbroken Thrusters
9 Unbroken KB Swings
400m Run

Tuesday

RP Nutrition Template = Light

Strength

Complete 4 rounds for quality of:

100′ Waiter Carry (Right Arm) – as heavy as possible with perfect form
100′ Waiter Carry (Left Arm) – as heavy as possible with perfect form
20 Alternating Shoulder Taps

https://www.youtube.com/watch?v=GBSdjLBL1Tc

Conditioning

15 min AMRAP

10 Calorie Row
10 Power Snatches (75/55)
10 Box Jump Overs (24/20)
10 Wallballs (20/14)

Wednesday

RP Nutrition Template = Light

Strength

Alternating, Single-Leg, Stiff-Leg Deadlift with Barbell

8-8-8-8-8 (each leg)

Conditioning

EMOTM for 15 mins

5 Strict Pullups
5 Strict Ring Dips
6 Alternating Pistols

Thursday

RP Nutrition Template = Light

Strength

Back Squat

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

Front Squat

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

Conditioning

Work in Teams of 3

2 Rounds for time

60 Power Cleans (135/95)
800m Team Sandbag Run

Break up the cleans as needed. Run together. One person carries the sandbag at a time.

Friday

Open Gym or Rest Day

Saturday

RP Nutrition Template = Light

Strength

Sandbag Front Squats

https://www.youtube.com/watch?v=K71mpMJfy1Y

8-8-8-8-8

Conditioning

12 min AMRAP

10 Overhead Squats (75/55)
200m run

Sunday

RP Nutrition Template = Light

Conditioning

4 minute AMRAP

27 Calorie Row
27 Burpees
27 CTB Pull-ups

Rest 4 minutes

4 minute AMRAP

21 Calorie Row
21 Burpees
21 Toes-to-Bar

Rest 4 minutes

4 minute AMRAP

15 Calorie Row
15 Burpees
15 Pull-ups

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