Peak week for the squat cycle and a deadlift testing week! Enough said! Go. Get. It.

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Quote of the Week: “Satisfaction lies in the effort, not in the attainment, full effort is full victory.”

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 (Week 11 of 12)

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

Monday

RP Nutrition Template = Light

Strength

Back Squat

1x5 @60%

1x3 @70%

1x2 @80%

1x2 @90%

1x1 @95%

1x1 @103%

Front Squat

1x5 @60%

1x5 @70%

1x5 @75%

1x5 @75%

Conditioning

10 min AMRAP

200m run

10 Supine Ring Rows

10 Ring Dips

Tuesday

RP Nutrition Template = Light

Conditioning

For Time

30 Sandbag Clean & Presses

After every 10th rep, run 600m

Wednesday

RP Nutrition Template = Light

Strength

Deadlift

Find a heavy single for the day

Conditioning

“Diane”

21-15- 9

Deadlifts (225/155)

HSPU

Thursday

RP Nutrition Template = Light

Strength

Back Squat

1x5 @ 60%

1x5 @ 65%

1x5 @ 70%

1x5 @ 70%

Front Squat

1x5 @60%

1x5 @70%

1x5 @75%

1x5 @ 80%

Sprint Conditioning

4 x 400m run

(3:1 rest interval)

Score is your slowest 400m run time

Friday

Open Gym or Rest Day

Saturday

RP Nutrition Template = Light

Conditioning

For Time

10 Bar Muscle Ups

20 Power Snatch (95/65)

30 Pull Ups

40 KB Swings (1.5/1pd)

50 Burpees

Sunday

RP Nutrition Template = Light

Conditioning

Partner Up

(Alternate Rounds)

30 rounds for time of:

5 Wall Balls (20/14)

3 HSPU

1 Power Clean (225/155)

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