Congratulations on getting through another Open workout in 17.2!

In 17.2, we saw dumbbells again! We STILL wouldn’t be surprised if they come up on another workout. Congratulations to everyone who got their first T2B or Bar MU in the workout. Way to show up on game day!

This week we continue to put all of our previous strength work to action. Manage your recovery well throughout the week. It is MUCH better to take a day off from training and mobilize than grinding through another workout while your body is still recovering. Be smart and talk to your coaches. Scale movements and WODs as needed. We begin the week with an active recovery day.

NUTRITION TIPS FOR THE CROSSFIT OPEN: https://renaissanceperiodization.com/crossfit-open-nutrition-tips/

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Quote of the Week:  “Nothing endures but change.”

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; 2017 Open Prep

Where you are right now: 2017 CrossFit Open Season

Where you are going: Post-Open Strength Cycle

Monday

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Active Recovery

Strength

3x8 Strict Press @ 60% of 1 RM
3x3 Pausing Front Squat @ 60% or 1RM"

Conditioning

EMOTM for 8 mins

Odd: 15/12 Cal Row
Even: 30 Sit-ups

Tuesday

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Conditioning

Pick a time domain – 12, 13, 14, 15, 16, 17 or 18 mins. That time now represents X.

EMOTM for X mins

Min 1: X Wallballs (20/14)
Min 2: X KB Swings (53/35)
Min 3: X Box Jump Overs (20 inches for everyone)
Min 4: X Push Press (75/55)
Min 5: X Calorie Row

*Your score is total reps completed in the workout, but ONLY if you hit X in the given minute. If you do not hit X, those reps do NOT count. You cannot use a different X for different movements. X is the same throughout the workout. You must tell the coach your “X” before the workout and write it on the board. Choose wisely from the start.*

Wednesday

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Gymnastics

5 sets of max C2B PU with :90 rest between sets

StrengthCon

Snatch Ladder

EMOTM, complete 2 reps at the given weight and move up the ladder until you fail on a rep. Then rest for 5 minutes and start from the bottom of the ladder again.

(Start with a weight where you will get at least 5 minutes into the ladder.)

Your score is the combined weight of your highest successful lifts in the two rounds.

You must complete both reps at the weight for in to “count.”

Touch and go is fine but not mandated. As the weight gets heavier, touch and go probably won’t happen. Don’t force it.

Rx Weights

Men: 75-95-115-125-135-155-175-185-195-205
Women: 45-55-65-75-85-95-105-115-125-135

Following the second run through the ladder, rest for 3 minutes, then:

3 min AMRAP

Burpees

Thursday

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Conditioning

12 min AMRAP

400m row
12 pullups
12 HSPUs
12 Ring Dips

Friday

Open Gym or Makeup Open WOD for BRCF / “Friday Night Lights” for UNBTN

Saturday

Official Open WOD for BRCF / Open Gym or Makeup Open WOD for UNBTN

Sunday

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Partner Up

“Partner Cindy on the Run”

20 min AMRAP

3 rounds of

5 Pull-ups
10 Push-ups
15 Air squats

(Partners alternate movements)

Then: Run 200m

Team score is total distance run during the 20 min.

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