That was an awesome partner week! We had a lot of fun watching all of the teamwork and it was great to see how you each pushed each other during the workouts.

This week, we continue to tackle the deadlift as part of our strength program and continue our fire-breathing metcons.

(Remember, with our strength work this cycle, we are aiming to add 10-30 pounds on your deadlift over the next 4 months – follow the rep schemes as prescribed.)

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Quote of the Week:  “Strength and growth come only through continuous effort and struggle.”

A Look inside the program

What you’ve completed so far this year: Open Prep; 2017 CrossFit Open; Strength Diagnostic Week; 1st and 2nd Post-Open Strength Cycle

Where you are right now: 3rd Post-Open Strength Cycle  

Where you are going: Continue 4-month Deadlift Cycle / continued strength work / odd object movements / gymnastics strength training

Monday

RP Nutrition Template = Light

Strength

Bench Press

5x3 – add 10 pounds to last week if possible

Conditioning

8 Rounds for Time

5 Squat Cleans (135/95)
10 Calorie Row or Bike
15 Double Unders

Tuesday

RP Nutrition Template = Light

Conditioning

3 Rounds for Time

40 Calorie Row or Bike
20 TTB
10 Hang Power Snatches (95/65)

Wednesday

RP Nutrition Template = Light

Strength

Deadlift Accessory Work

2 KB Single Leg DL

4x10

Superset with

Single leg glute bridges – 10 reps each leg with a 3 second hold at the top of each rep. One leg at a time. Switch after 10 reps.

No rest between movements in the super sets. 60-90 seconds rest between sets.

Conditioning

15-12-9-6-3 Deadlifts (225/155)
30-24-18-12-6 GHDSU / VUP / Tuck Crunch or AbMSU

Thursday

RP Nutrition Template = Light

Strength

Strict Press

5x3 add 5-10 pounds to last week if possible

Conditioning

18 HSPU

Rest :60

15 HSPU

Rest :45

12 HSPU

Rest :30

9 HSPU

Rest :15  

6 Strict HSPU

*Sets do not need to be unbroken

Rest for 5 mins

Then

*Run 1 mile for Time*

Score is total time in the workout. For scaling HSPUs, no more than 2 abmats may be used

Friday

Open Gym or Rest Day

Saturday

RP Nutrition Template = Light

Conditioning

Partner Up

4 Rounds for Time

42 Wallballs (20/14)
36 Calorie Row or Bike
30 Box Jump Overs (24/20")|
24 Ring Dips

*Split work as needed

Sunday

RP Nutrition Template = Light

Conditioning

Partner Up

50 Cal Bike or Row
24 Power Clean (115/75)
6 Rope Climbs OR 30 Strict Chest To Bar Pull-Ups
50 Cal Bike or Row
24 Clean and Jerks (115/75)
6 Rope Climbs OR 30 Strict Chest To Bar Pull-Ups

*Split work as needed

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