Way to go on another challenging week of programming, team! This week, we add some variation to our strength work and maintain our typical WOD intensity. On Monday, we tackle the hero WOD, J.T., but only after we’ve already hit shoulders with a challenging complex. Stay patient and hang tough during that workout; we are intentionally programming it for you to do it with tired shoulders. As a result, this is not a “testing” day. On Thursday, we hit some killer single-leg work and then tackle a mid-week Open workout. (Don’t worry, it will only take 7 minutes…)

**The 2016 Christmas Party is on December 17 th . Payments are past due if you’ve yet to pay.**

Quote of the Week: "Life is 10% what happens to you and 90% how you react to it."

A Look inside the program

What you’ve completed so far this year: Open Prep; 2016 CrossFit Open; Hypertrophy strength

mesocycle 1; strength mesocycle 2; “Murph;” An entire 3-month 5/3/1 cycle; testing week; strength mesocycle 3; strength mesocycle 4

Where you are right now: Strength mesocycle 5 with Open-style metcons.

Where you are going: 2017 Open prep.

Monday

RP Nutrition Template = Light

Strength

Spend 20 minutes establish a “heavy” weight for the following complex:

1 Strict Press - 2 Push Press - 1 Push Jerk

Conditioning

“J.T.”

21-15- 9

HSPU

Ring Dips

Push Ups

Tuesday

RP Nutrition Template = Light

Conditioning

1000m Row

100 DU

50 Burpees

100 DU

1000m Row

Wednesday

RP Nutrition Template = Light

Strength

Spend 20 mins establishing a heavy complex from the rack of:

2 Front Squats – 1 Thruster – 2 Front Squats

Conditioning

12 min AMRAP

12 KB Swings (2pd/1.5pd)

9 Power Snatch (115/75)

6 Bar Muscle-Ups

Thursday

RP Nutrition Template = Light

Strength

Single Leg KB Deadlift

4 x 10 reps each leg (choose your own weight – hold a KB in each hand)

Then

KB Bulgarian Split Squats (choose your own weight – hold a KB in each hand)

4 x 10 reps each leg

Conditioning

CrossFit Open Workout 12.1

7 min AMRAP

Burpees

Friday

Open Gym

Saturday

RP Nutrition Template = Light

Conditioning

5 min AMRAP

15 box jump overs (24"/20")

12 push press (115/75)

9 T2B

Rest 2 minutes

5 min AMRAP

9 deadlifts (115/75)

12 HRPU

15 Abmat Situps

Rest 2 minutes

5 minute AMRAP

5 power cleans (115/75)

10 burpees

15 wall balls (20/14)

Sunday

RP Nutrition Template = Light

Conditioning

CrossFit Open Workout 14.4

14 minute AMRAP

60 Calorie Row

50 T2B

40 Wall Balls (20/14)

30 Power Cleans (135/95)

20 Muscle Ups

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