Great job managing our strength training with Murph, team. We are so proud to be a part of this extraordinary community and are humbled everyday by your effort. Thank you!

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Quote of the Week:  “Put your heart, mind, and soul into even your smallest acts. This is the secret of success.”

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 10 of 12)

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

Monday

RP Nutrition Template = Light

Strength

Back Squat

1x5 @ 60%
1x5 @ 65%
1x5 @ 70%
1x5 @ 75%

Front Squat

1x5  @ 60%
1x5  @ 65%
1x5  @ 70%
1x5  @ 70%

Conditioning

10 min AMRAP

200m Run
10 KB Swings (1.5/1pd)
5 Strict Pullups

Tuesday

RP Nutrition Template = Light

Conditioning

20 min AMRAP

10 Burpees
20 Wall Balls
400m Run

Wednesday

RP Nutrition Template = Light

Strength

Double KB Deadlifts

10-10-10-10-10

Conditioning

4 Rounds for Time

10 Thrusters (95/65)
10 T2B
50 Double Unders

Thursday

RP Nutrition Template = Light

Strength

Back Squat

1x5 @ 60%
1x5 @ 65%
1x5 @ 70%
1x5 @ 75%

Front Squat

1x5 @ 60%
1x 5 @ 65%
1x5 @ 70%
1x5 @ 70%

Sprint Conditioning

3 Rounds for Time

10 Deadlifts (185/125)
10 Burpees Over the Bar

Friday

Open Gym or Rest Day

Saturday

RP Nutrition Template = Light

Conditioning

“DT”

12 Deadlifts (155/105)
9 Hang Cleans
6 Jerks

Sunday

RP Nutrition Template = Light

Conditioning

Partner Up

12 Rounds for Time (alternate full rounds)

1 Bar Muscle Up
3 HSPU
12 Pull Ups
24 Double Unders

Run 400m after both partners complete a round

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