December 26th 2016 – January 1st 2017

Week 1

Week 1 of 4 in Micro Cycle

Notes
1.) this is week one of you last training cycle before the 2017 CrossFit Open! It’s show time! We are in full expression mode. You goals are to hold the strength you’ve gained this year and hit have consistent numbers every week while progressing in your conditioning.
2.) This week contains a lot of brute barbell work on straight conditioning. Next week you’ll a huge segway in to lots of pull-up and MU capacity. We will be getting daily elaborate in your conditioning along with hitting 1 “couplet” per week. Mondays will be your heaviest and most “raw” lifting – Fridays will keep the the theme of Open based workouts. Expect to see days where we hit double WOD’s and hammer conditioning. Again…it’s open time! Everything is conditioning and capacity based.

3.) You DO NOT want to miss the New Years eve WOD! We will be going over this in class but it’s a very special event we do every year!

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