Nice job on another fun week of programming, team. This week, we continue our fifth strength mesocycle of the year and build closer to our official 2017 Open prep. 

**As a reminder, our 2016 Christmas Party is on December 17th. Payments are due this week.**

Quote of the Week: “Success is the result of hard work, learning from failure, loyalty, and persistence.”

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

Pause Back Squats

5x 3-5 at 70%

Conditioning

10 min AMRAP

5 Strict Pullups with a 1-second hold at the top with chin over the bar
10 Squat Snatches (95/65)
15 Box Jump Overs (24/20)

Tuesday

RP Nutrition Template = Light

Conditioning

3 Rounds Bergeron Beep Test
50/40 Cal Row
3 Rounds Bergeron Beep Test
50/40 Cal Row
3 Rounds Bergeron Beep Test

*Bergeron Beep Test = 7 Thrusters (75/55), 7 Pull-ups, 7 Burpees

Wednesday

RP Nutrition Template = Light

Strength

Pause Bench Press

5 x 3-5 at 70%

Conditioning

4 Rounds for Time

400m run
10 Ring Dips
50' Handstand Walk

Thursday

RP Nutrition Template = Light

Strength

Straight Leg Deadlift

5x5 at 50-60%

Conditioning

12 min AMRAP
9 Deadlifts (155/105)
12 Burpees Over the Bar
15 KB Swings (2pd/1.5pd) 

Friday

Open Gym

Saturday

RP Nutrition Template = Light

Conditioning

500m Row
25 T2B
500m Row
15 Front Squats from the ground (135/95)
500m Row
10 Ring Muscle Ups
500m Row
15 Front Squats from the ground (135/95)
500m Row
25 T2B

Sunday

RP Nutrition Template = Light

Conditioning

CrossFit Open Workout 16.1

Complete as many rounds and reps as possible in 20 minutes of:

25-ft. overhead walking lunge (95/65)
8 burpees
25-ft. overhead walking lunge
8 chest-to-bar pull-ups

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