Happy 2017, members! We hope you had a wonderful Christmas week and a great 2016. We look forward to some excellent training in 2017. Coming up soon is the 2017 CrossFit Games Open. We are gearing up for another wild ride. Let’s have some fun!

Quote of the Week: “The only source of knowledge is experience.”

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

Conditioning

20 min AMRAP

20 Thrusters (75/55)
15 Burpee box jump overs
10 T2B

Rest: 30

250m row sprint

Rest :30

Tuesday

RP Nutrition Template = Light

Strength

Back Squat

EMOTM for 8 mins

5 reps – find a weight that you can maintain for all 5 reps for the entire 8 minutes

Conditioning

10 min AMRAP

10 Unbroken power cleans from the ground
10 Unbroken front squats from the ground
10 Unbroken S2O from the ground

*Same weight and barbell must be used for all three movements. You can break between movements but not during the set. If you break during the set, return to 0 for that movement.

**Score is total reps completed in the workout. Subtract 10 from your score if you broke during any movement.**

Wednesday

RP Nutrition Template = Light

Strength

5 sets of max reps strict pullups with :60 rest between rounds

then

5 sets of max reps strict ring dips with :60 rest between rounds

**Beat your total reps from last week**

Conditioning

“Hang Clean Elizabeth”

21-15-9:

Hang Squat Cleans (135/95)
Ring Dips

Thursday

Strength

Deadlift

EMOTM for 8 mins

5 reps – find a weight that you can maintain for all 5 reps for the entire 8 minutes

Conditioning

3 mins counting down on a clock

75 DU Buy-In

Then AMRAP of

15 Deadlifts (135/95)
15 Bar Facing Burpees

Rest 3:00

then

3 mins counting down on a clock

75 DU Buy-In

Then AMRAP of

10 Deadlifts (185/125)
10 Bar Facing Burpees

Rest 3:00

Then

3 mins counting down on a clock

75 DU Buy-In

Then AMRAP of

5 Deadlifts (225/155)
5 Bar Facing Burpees

Friday

Open Gym

Saturday

RP Nutrition Template = Light

Conditioning

CrossFit Open Workout 12.3

18 AMRAP

15 box jumps
12 push press (115/75)
9 T2B

Sunday

“Amanda”

9-7-5

Muscle Ups
Squat Snatches

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