This week, we’d like to take the opportunity to thank everyone in the Unbeaten and BRCF families who
dedicate their lives to keeping our communities safe. We honor your commitment and thank you for
your selfless pledge to make all of our lives better. We also remember everyone who made the ultimate
sacrifice 16 years ago.
***
Quote of the Week: “You will never do anything in this world without courage.”
A Look inside the program
What you’ve completed so far this year: Open Prep; 2017 CrossFit Open; Strength Diagnostic Week; 1 st and 2 nd 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
Conditioning
"Capt. Timothy Stackpole"
*For Time*
5 Rounds
9 Clean and Jerks (115/75)
11 C2B Pullups
Then
Run 2001 meters
103 KB Swings (53/35)

Tuesday
RP Nutrition Template = Light
Strength
Close Grip Bench Press
5x5 with :90 rest between sets
Conditioning

9 Minute AMRAP
9 T2B
9 Burpees
9 T2B
9 Box Jumps (24/20)

Wednesday
RP Nutrition Template = Light
Strength
Deadlift
3x5 @ 85%
Conditioning
5 Minute AMRAP
50 Wall Ball Buy-In
12 Deadlifts (185/135)
12 Bar Facing Burpees
Rest 5 Minutes
5 Minute AMRAP
35 Wall Ball Buy-In
9 Deadlifts (225/155)
9 Bar Facing Burpees
Rest 5 Minutes
5 Minute AMRAP
20 Wall Ball Buy-In
6 Deadlifts (275/185)
6 Bar Facing Burpees

Thursday
RP Nutrition Template = Light
Strength, Part 1
Push Press from Rack
5 x 3 @ 70% of estimated 1RM

Strength, Part 2
EMOTM for 8 mins
2 Hang Power Cleans + 1 Hang Squat Clean + 1 Front Squat + 1 Split Jerk
Gymnastics Conditioning
15 Strict HSPUs
Rest 1 min
12 Strict HSPUs
Rest :45
9 Strict HSPUs
Rest :30
6 Strict HSPUs
Rest :15
3 Strict HSPUs

Friday
Open Gym or Rest Day

Saturday
RP Nutrition Template = Light
Conditioning
Partner Up
600m run
100 pullups
600m run
100 pushups
600m run
100 situps
600m run
100 air squats
Run together. Split work as needed.

Sunday
RP Nutrition Template = Light
CrossFit Open Workout 17.5
10 Rounds for Time

9 thrusters (95/65)
35 double-unders

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