12.11 - 12.17

Thanks to everyone who came out to this year’s Christmas party. We had a great time celebrating with
some great people. And nice job tackling two very tough workouts this weekend. Let’s continue to close
the year out strong with some solid training!
***
Quote of the Week: “Dreams and dedication are a powerful combination.”
A Look inside the program
What you’ve completed so far this year: Open Prep; 2017 CrossFit Open; Strength Diagnostic Week; 3
Post-Open Strength Cycles
Where you are right now: (Fourth) and final strength cycle before 2018 Open; open prep; gymnastics
focused cycle
Where you are going: Pre-open strength cycle (Nov / Dec/ Jan) / gymnastics work / 2018 CrossFit Open
Prep / Oly EMOTM cycling work
Monday
RP Nutrition Template = Light
Strength
Strict Press
EMOTM for 10 mins
3 reps (pick a weight where you can do 10-12 unbroken when fresh)
Conditioning
*For Time*
21-15- 9
Sandbag Tosses Over the Shoulder
HSPUs
Abmat Sit-ups
Tuesday
RP Nutrition Template = Light
Conditioning
*For Time*

1500m Row
100 Double Unders
50 KB Swings (53/35)
100 Double Unders
1500m Row
Wednesday
RP Nutrition Template = Light
Strength
Back Squat
EMOTM for 10 mins
3 reps (pick a weight where you can do 10-12 unbroken when fresh)
Conditioning
3 Rounds for Time
10 Unbroken Front Squats from the Ground (athlete chooses the weight)
20 C2B Pullups
30 Hand Release Pushups
Two scores in this workout
1 – Front Squat Weight Used
2 – Total Workout Time
Thursday
RP Nutrition Template = Light
Oly Work
Every :90 for 7 rounds
1 Power Clean + 1 Hang Clean + 1 Jerk
Conditioning
21 Minutes Total Work
Min 1: 7 T2B
Min 2: 7 Box Jump Overs
Min 3: 1 Snatch building each set in a ladder. (Start at 60% of your 1 RM and add 5-10 pounds each set)

*Score is heaviest weight successfully snatched
Friday
Open Gym / Rest Day
Saturday
RP Nutrition Template = Light
Conditioning
20 min AMRAP
50 Calorie Row, 27 Bar Facing Burpees, 27 Power Snatches (75/55)
40 Calorie Row, 21 Bar Facing Burpees, 21 Power Snatches (95/65)
30 Calorie Row, 15 Bar Facing Burpees, 15 Power Snatches (115/75)
20 Calorie Row, 9 Bar Facing Burpees, 9 Power Snatches (135/95)
10 Calorie Row, 6 Bar Facing Burpees, Max Power Snatches (165/110)
Sunday
RP Nutrition Template = Light
Strength
Deadlift
EMOTM for 10 mins
3 reps (pick a weight where you can do 10-12 unbroken when fresh)
Conditioning
CrossFit Open Workout 14.4
Complete as many rounds and repetitions as possible in 14 minutes of:
60 Calorie Row
50 T2B
40 Wall Balls
30 Cleans (135/95)
20 Muscle Ups