Nice job getting through an AWESOME week of training. The energy was high throughout the entire week. It was great to see you cheering on fellow athletes in every class. We are proud to be coaching such a supportive group of athletes every day!

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Registration for the 2017 CrossFit Games Open is now live! 

CLICK HERE TO SIGN UP NOW!!!

We will be doing each workout at our gyms when the Open kicks off. Be sure to register online so you can track your progress year to year!

Quote of the Week: “If your actions inspire others to dream more, learn more, do more and become more, you are a leader.”

A Look inside the program

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

Clean Complex

Every 2 mins for 8 rounds

1 High Hang Power Clean + 1 Hang Power Clean + 1 Jerk

*Increase weight appropriately across sets

Sprint Conditioning

"Megan"

21-15- 9

Burpees

Kettle bell swings

Double unders

Tuesday

RP Nutrition Template = Light

Strength

Back Squat

8-8- 8-8

Conditioning

*For Time*

30-24- 18 OHS (95/65#)

15-12- 9 Over-the- Bar Burpees

Wednesday

RP Nutrition Template = Light

Strength

5 sets of max rep strict HSPU RIGHT INTO kipping handstand pushups with :90 rest between sets

**Do not come off the wall when you are spent on strict. THAT is when you start kipping.

Conditioning

12 min AMRAP

20 Power Cleans (135/95#)

20 Wallballs (20/14#)

Thursday

Strength

3 sets of :

Max rep strict pullups right into max rep kipping ring dips with :90 between rounds

Rest 2 mins then

3 sets of:

Max kipping pullups right into max rep strict ring dips with :90 between rounds

Conditioning

*2 Rounds for Time*

21 Overhead Squats (75/55#)

21 C2B Pull-ups

21 Power Snatch (75/55)

21 Burpees Over-the- Bar

Friday

Open Gym / Rest Day

Saturday

RP Nutrition Template = Light

Strength

Deadlift

5-5- 5-5

Increase weight across the sets. Take 2-3 minutes rest between sets.

Conditioning

*2 Rounds for Time*

30 Hang Power Cleans (95/75)

30 T2B

30 Calorie Row

Sunday

RP Nutrition Template = Light

Strength

Snatch Complex

Every 2 mins for 8 rounds

1 High Hang Power Snatch + 1 Hang Power Snatch + 1 Power Snatch + 1 OHS

*Increase weight appropriately across sets

Conditioning

Teams of 2 – Split as Desired

*1 Round for Time*

100 Cal Row

80 Box Jump Overs (24/20")

60 Clean and Jerks (135/95#)

20 Bar Muscle Ups

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