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Happy 2017, members! We hope you had a nice New Year’s Eve and Day. Welcome to 2017. We are officially in our 2017 Open Prep cycle. Be ready to train hard, recover well and eat right.

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; strength mesocycle 5

Where you are right now: 2017 Open Prep

Where you are going: 2017 Open Season

Monday

RP Nutrition Template = Light

Strength

Power Snatch (8 x 3)

Every 90 seconds for 8 rounds

Perform 3 Touch & Go Power Snatches

Increase Weight as APPROPRIATE*** across the sets.

Conditioning

9 Bear Complexes (95/65)

100 Double Unders

7 Bear Complexes (115/75)

75 Double Unders

5 Bear Complexes (135/95)

50 Double Unders

3 Bear Complexes (155/105)

25 Double Unders

1 Bear Complex (185/125)

                                                                    Tuesday

RP Nutrition Template = Light

Strength

Back Squat

EMOTM for 10 mins

3 reps – find a weight that you can maintain for all 3 reps for the entire 10 minutes

Conditioning

10 min AMRAP

10 Box Jump Overs
10 KB Swings (2pd/1.5pd)
10 Hand Release Pushups

                                                                   Wednesday

RP Nutrition Template = Light

Strength

4 sets of max rep strict handstand pushups with :90 rest between sets

Conditioning

“Mary”

20 minute AMRAP

5 HSPUs
10 alternating pistols
15 Pull-ups

                                                               Thursday

Strength

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

then

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

**Beat your total reps from last week**

Sprint Conditioning

10-9-8-7-6-5-4-3-2-1

Calories on the Rower
Burpees Over the Rower

Friday

Open Gym / Rest Day

Saturday

RP Nutrition Template = Light

Strength

Deadlift

EMOTM for 10 mins

3 reps – find a weight that you can maintain for all 3 reps across the 10 mins

Conditioning

CrossFit Open Workout 16.3

Complete as many rounds and reps as possible in 7 minutes of:

10 power snatches
3 bar muscle-ups

Sunday

RP Nutrition Template = Light

Conditioning

Partner Up for Strength

With a partner – Alternate (Partner A does 5, Partner B does 5…etc.)

5 Clean and Jerks (155/105#)
4 Clean and Jerks (185/125#)
3 Clean and Jerks (205/135#)
2 Clean and Jerks (225/145#)
1 Clean and Jerk (245/155#)

Partner Up for Conditioning

As a team:

10 Ring MU
150 DU
20 Clean and Jerks (155/105#)
150 DU
10 Ring MU

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