Nice job getting through another week of training, team! We are now one week closer to finishing our 4-month deadlift cycle. We are excited to see some big numbers go up in just a few short weeks from now!
This week, we continue working toward our peak week for strength and push forward with our
challenging conditioning series. Be sure to get in some good recovery work following our workouts.  Recovery is critical to our long-term success
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Quote of the Week: “If not now, when?”

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 / gymnastics strength training / 2018 CrossFit Open Prep / Barbell cycling work

Monday
RP Nutrition Template = Light
Strength
Bench Press
Superset
Bent over barbell row
5 x 8-12 of each movement (10 seconds rest between movements. 2-3 minutes rest between sets)
Conditioning
10-9- 8-7- 6-5- 4-3- 2-1
Wall Balls
Box Jumps
T2B

Tuesday
RP Nutrition Template = Light
Conditioning

Partner Up
10 Rounds for Time
200m run
10 Pullups
10 Pushups
10 GHD Situps / VUps / Tuck Crunches
4 Bear Complexes (115/75)
Bear Complex = Power Clean + Front Squat + Shoulder to Overhead + Back Squat + Behind the Neck Jerk
Run together. Split other work as needed.

Wednesday
RP Nutrition Template = Light
Strength
Deadlift
3x3@ 90% of 1RM
Conditioning
10 minute AMRAP
10 Calorie Row
10 Burpee Box Jump Overs
10 Thrusters (95/65)

Thursday
RP Nutrition Template = Light
Strength, Part 1
Every 2 minutes for 6 rounds
3 Strict Press + 2 Push Press + 1 Push Jerk
Strength, Part 2
Every 2 minutes for 6 rounds
3 Snatch Grip Deadlifts + 2 Hang Power Snatch + 1 Hang Squat Snatch + 1 OHS
Gymnastics Conditioning

15 Strict Bar or Ring Dips
Rest 1 min
12 Strict Bar or Ring Dips
Rest :45
9 Strict Bar or Ring Dips
Rest :30
6 Strict Bar or Ring Dips
Rest :15
3 Strict Bar or Ring Dips

Friday
Open Gym or Rest Day

Saturday
RP Nutrition Template = Light
Conditioning
“Sexy 60”
Teams of 3
600m run
60 KB Swings
60 Wall Balls
60 Pullups / Ring Rows
60 Box Jump Overs
60 Double Unders or Single Unders (each)
60 Jumping Air Squats
60 Pushups
60 Calorie Row
60 Plate to Overhead (35/25)
60 Burpees
600m run
Run Together. Split other work as needed.

Sunday
RP Nutrition Template = Light
CrossFit Open Workout 16.4 / 17.4
13 min AMRAP
55 Deadlifts (select a weight you can do 15-20 unbroken reps when fresh)
55 Wall balls (20/14)55 Calorie row
55 HSPUs

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