12.18 - 12.24

The holiday season is in full swing. Happy Holidays and Merry Christmas to all! As we continuing our training, let’s be sure to have some fun and spend some time with friends and family along the way. The holiday season is also a good time to get in some extra rest and recovery on days off from work.

***
Quote of the Week:  “Don’t wait for opportunity. Create it.”

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

Overhead Series

EMOTM for 10 mins

1 Strict Press + 1 Push Press + 1 Push Jerk

Conditioning

2 Rounds for Time

50 Calorie Row
50 Abmat Situps
25 Power Cleans (95/65)
25 Push Press (95/65)

Tuesday

RP Nutrition Template = Light

Conditioning

“Ryan”

5 Rounds for Time

7 Muscle-Ups
21 Burpees to a Target


Wednesday

RP Nutrition Template = Light

Strength

Pause Back Squat

5x5 w/ one second pause at the bottom of the rep

Conditioning

8 min AMRAP

3 Thrusters (95/65)
3 Toes to Bar
6 Thrusters (95/65)
6 Toes to Bar
9 Thrusters (95/65)
9 Toes to Bar

Etc…
 

Thursday

RP Nutrition Template = Light

Barbell Conditioning

For Time

10 Power Clean and Jerks + 5 Squat Snatches (95/65)
8 Power Clean and Jerks + 4 Squat Snatches (115/75)
6 Power Clean and Jerks + 3 Squat Snatches (135/95)
4 Power Clean and Jerks + 2 Squat Snatches (155/105)
2 Power Clean and Jerks + 1 Squat Snatch (185/125)

Friday

Open Gym / Rest Day

Saturday

RP Nutrition Template = Light

Strength

Deadlift

Sumo Stance Deadlift

5x5

Conditioning

CrossFit Open Workout 16.2

Beginning on a 4-minute clock, complete as many reps as possible of:

 25 toes-to-bar
 50 double-unders
 15 squat cleans, 135 / 85 lb.

 

If completed before 4 minutes, add 4 minutes to the clock and proceed to:

 25 toes-to-bar
 50 double-unders
  13 squat cleans, 185 / 115 lb.

 

If completed before 8 minutes, add 4 minutes to the clock and proceed to:

 25 toes-to-bar
50 double-unders
11 squat cleans, 225 / 145 lb.

If completed before 12 minutes, add 4 minutes to the clock and proceed to:

 25 toes-to-bar
  50 double-unders
9 squat cleans, 275 / 175 lb.

 

If completed before 16 minutes, add 4 minutes to the clock and proceed to:

 25 toes-to-bars
50 double-unders
7 squat cleans, 315 / 205 lb.

Stop at 20 minutes.


Sunday

RP Nutrition Template = Light

Conditioning

12 Days of Christmas

**Complete just as the song**

***Athletes choose their own weight for the barbell movement today***

1 Burpee Box Jump Over
2 Box Jumps
3 HSPU
4 Front Squats
5 Shoulder to Overhead
6 Hang Cleans
7 Deadlifts
8 T2B
9 Wall Balls
10 Burpees
11 KB Swings
12 Muscle Ups Or Chest to Bar Pull Ups