Nice work this week with heavy Oly work and challenging metcons, team and welcome to February, CrossFit Games Open month! We are now one week closer to the 2017 CrossFit Open. Getcha’ popcorn ready! Be sure to register ASAP! This week we put our strength work to action with some challenging “strengthcons,” EMOTM gymnastics work, and single-arm work. And make sure you have your intrashakes ready to go on Saturday this week!

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Registration for the 2017 CrossFit Games Open is now live! 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:  “You must do the thing you think you cannot 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

StrengthCon

Power Cleans

5 sets of 10-15 touch-and-go power cleans (135/95) with :90 rest between sets

Conditioning

EMOTM for 10 minutes

6 T2B + 6 Clean and Jerks (135/95)

Rest 5 mins

EMOTM for 5 minutes

3-5 bar muscle ups

 

Tuesday

RP Nutrition Template = Light

StrengthCon

Overhead Squat

5 sets of 8-12 reps (95/65) with :60 rest between sets

Sprint Conditioning

21-15-9

C2B Pull-ups
Box Jump-Overs (24/20)

Rest 5 mins

EMOTM for 6 mins – 40 double unders

Wednesday

RP Nutrition Template = Light

Strength

6 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.

Skill / Conditioning

EMOTM for 10 mins

8-12 push press with 2 KBs (1.5/1pd)

Rest 5 mins

EMOTM for 8 mins

8 alternating KB snatches (1.5/1pd)

Thursday

StrengthCon

Power Snatches

5 sets of max reps touch-and-go power snatches (115/75) with :90 rest between sets

Gymnastics

5 sets of max reps ring muscle ups with :90 rest between sets

Conditioning

5 sets of max reps calorie row in 1 minute with :90 rest between sets

Friday

Open Gym / Rest Day

Saturday

RP Nutrition Template = Light

Conditioning

18 min AMRAP

30 Push Jerks (95/65)
30 Box Jumps
30 Cal Row
30 T2B

Sunday

RP Nutrition Template = Light

StrengthCon

30 Bench Press (135/95)
20 Bench Press (155/105)
10 Bench Press (185/105)

Rest 3:00

30 Front Squat (135/95)
20 Front Squat (155/105)
10 Front Squat (185/105)

Rest 3:00

30 Deadlifts (185/135)
20 Deadlifts (225/155)
10 Deadlifts (275/185)

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