12.4 - 12.10

Nice work during another great week of training. We ever getting closer and closer to 2018 and the CrossFit Games Open season. Let’s finish the year strong and have some fun!

As a reminder, this year’s Christmas Party is on Dec. 8. Please get your money ($100pp) to a coach ASAP.

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Quote of the Week:  “It is foolish to fear that which you cannot avoid.”

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

For Time :
Run 100m
5 hang power clean and jerks (135/95)
5 hang squat cleans  and jerks
Run 200m
4 hang power clean and jerks
4 hang squat clean and jerks
Run 400m
3 hang power clean and jerks
3 hang squat clean and jerks
Run 200m
2 hang power clean and jerks
2 hang squat clean and jerks
Run 100m
1 hang power clean and jerk
1 hang squat clean and jerk


Tuesday

RP Nutrition Template = Light

Strength

Split Jerk 6 x 2 @ 85% 1RM Strict Press

Conditioning

20 min AMRAP

20 Dumbbell Snatches (50/35)
20 Box Jumps (24/20)
20 Calorie Row
20 T2B

Wednesday

RP Nutrition Template = Light

Strength

Back Squat

6 x 2 @ 85% of 1RM

Conditioning

7 Rounds for Time

3 Bar Muscle-Ups
5 HSPUs
7 Dumbbell or KB Hang Squat Cleans

Thursday

RP Nutrition Template = Light

Oly Work

Every :90 for 7 rounds

3 Touch-and-Go Squat Cleans

Conditioning

21 Minutes Total Work

Min 1: 7 Pullups
Min 2: 7 Burpee Box Jump Overs
Min 3:  1 Clean 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 cleaned

Friday

Open Gym / Rest Day

Saturday

RP Nutrition Template = Light

Conditioning


With a Running Clock

0:00 – 10:00 – 1 Mile Run, Max Clean and Jerks (135/95)
10:00 – 13:00 – Rest
13:00 – 20:00 – 800m Run, Max Power Snatch (115/80)
20:00 – 23:00 – Rest
23:00 – 27:00 – 400m Run, Max Thrusters (95/65)

Sunday

RP Nutrition Template = Light

Strength

Deadlift

6 x 2 @ 90% 1RM Deadlift


Conditioning

CrossFit Open Workout 17.3

Prior to 8:00, complete:

3 rounds of:

   6 chest-to-bar pull-ups

   6 squat snatches, 95 lb.

Then, 3 rounds of:

   7 chest-to-bar pull-ups

   5 squat snatches, 135 lb.

*Prior to 12:00, complete 3 rounds of:

   8 chest-to-bar pull-ups

   4 squat snatches, 185 lb.

*Prior to 16:00, complete 3 rounds of:

   9 chest-to-bar pull-ups

   3 squat snatches, 225 lb.

*Prior to 20:00, complete 3 rounds of:

   10 chest-to-bar pull-ups

   2 squat snatches, 245 lb.

Prior to 24:00, complete 3 rounds of:

   11 chest-to-bar pull-ups

   1 squat snatch 265 lb.

*If all reps are completed, time cap extends by 4 minutes.