The weather is getting frigid but we’re heating up our training! Get ready for another week of fire-breathing metcons and some continued, challenging strength work.

Quote of the Week: “Success is no accident. It is hard work, perseverance, learning, studying, sacrifice and most of all, love of what you are doing or learning to do.”

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 Clean (8 x 5)

Every 90 seconds for 8 rounds

Perform 5 Touch & Go Power Cleans

Increase Weight as APPROPRIATE*** across the sets.

Conditioning

*For Time*

18-12-9-6 T2B or K2E

18-18-18-18 Wallballs (20/14#)

*Goal is to go unbroken.

Tuesday

RP Nutrition Template = Light

Strength

Back Squat

EMOTM for 12 mins

1 rep – find a weight that you can maintain for the entire 10 minutes

Conditioning

5 Rounds for Time

9 Power Snatch (95/65#)
15 Box Jump Overs (20/14#)
21 KB Swings (2pd/1.5pd)

 

Wednesday

RP Nutrition Template = Light

Strength

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

Conditioning

5 Rounds for Time

15 Burpees
50 Double Unders
 

Thursday
 

Strength

3 sets of max reps kipping pullups with :60 rest between rounds

then

3 sets of max kipping ring dips with :60 rest between rounds

Conditioning

4 Rounds of:

1:00 Row for Calories
1:00 Power Cleans (155/105)
1:00 Burpees Over the Bar
1:00 Rest

Score is total reps

Friday

Open Gym / Rest Day

Saturday

RP Nutrition Template = Light

Strength

Deadlift

5-5-5-5-5

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

Conditioning

10 min AMRAP

100 Jumping Air Squats
75 Ring Pushups
50 Tuck Crunches

Sunday

RP Nutrition Template = Light

Skill Work

EMOTM for 10 mins

Odd Minutes: 10 TTB + 10 OHS (95/65#)
Even Minutes: Rest

Conditioning

30-20-10 of:

Shoulder to Overhead (115/75)
Alternating Jumping Lunges (1-for-1)

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