As the weather continues to heat up, so does our training! We are now in week 9 of our 17 week deadlift cycle! (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.)

Ladies, if you (or a friend) are looking for a fun challenge during the week, check out the RISE class at Unbeaten every Monday, Wednesday and Friday and 6pm ET, coaching by Coach Alex and Coach Missy. The class is growing by the week!

This week we continue our deadlift strength cycle and tackle some challenging metcons! Go. Get. It.

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Quote of the Week:  “The price of success is hard work, dedication to the job at hand, and the determination that whether we win or lose, we have applied the best of ourselves to the task at hand.”

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

10 x 3 with :60 rest between sets

Conditioning

3 Rounds for Time

400 Meter Row / Bike / Run
12 Hang Cleans (135/95)
21 Bar Facing Burpees

Tuesday

RP Nutrition Template = Light

Conditioning

0:00 – 10:00

1 Mile Run

Max Clean & Jerks (135/95) in time remaining

10:00 – 13:00

Rest

13:00 – 20:00

800 Meter Run

Max Power Snatch (115/75) in time remaining

20:00 – 23:00

Rest

23:00 – 27:00

400 Meter Run

Max Thrusters (95/65) in time remaining

*Score is Total Number of Reps Completed*

Wednesday

RP Nutrition Template = Light

Strength

Deadlift

4 x 5@80%

Conditioning

For Time:

15-10-5

Kettlebell Swings (70/53)
Toes to Bar

600 Meter Sandbag Run (AHAP)

5-10-15

Kettlebell Swings (70/53)
Toes to Bar

Thursday

RP Nutrition Template = Light

Strength

5 sets of Max Strict HSPU with 2 minutes rest between sets

Strength “Part 2”

Sandbag Overhead Squat

5x10 (AHAP)

Gymnastics Conditioning

Accumulate 3 minutes in an L sit hold (12 min class cap)

Then

EMOTM for 5 min

4 ring muscle ups

Friday

Open Gym or Rest Day

Saturday

RP Nutrition Template = Light

Conditioning

Partner Up

1 mile run together
100 Pullups (split)
800 meter run together
200 Pushups (split)
600 meter run together
300 Air squats (split)
400 meter run together

Sunday

RP Nutrition Template = Light

Partner Up

10 Bar Muscle Ups (split)
15 Deadlifts (315/225) (split)
25 Burpee Box Jump Overs (split)
40 Double Unders (each)
100 Wall Balls (split) – anytime the ball touches the ground, run 100 meters
40 Double Unders (each)
25 Burpee Box Jump Overs (split)
15 Deadlift (315/225) (split)
10 Bar Muscle Ups (split)

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