Congratulations on getting through an awesome 12-week squat cycle (with deload). Now we continue to tackle the deadlift and put your newfound squat strength into functional action! (We are aiming to add 10-30 pounds on your deadlift over the next 4 months – follow the rep schemes as prescribed.)

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A Look inside the program

What you’ve completed so far this year: Open Prep; 2017 CrossFit Open; Strength Diagnostic Week; 1 st

Post-Open Strength Cycle

Where you are right now: 2 nd Post-Open Strength Cycle

Where you are going: Continue 4-month Deadlift Cycle / continued strength work / odd object

movements / gymnastics strength training

Monday

RP Nutrition Template = Light

Strength

Bench Press

5-5-5-5-5

Conditioning

10 min AMRAP

10 Strict Ring Dips

10 Bent Over Barbell Rows (AHAP with perfect form)

200m run

Tuesday

RP Nutrition Template = Light

Conditioning

"Jackie"

1,000m Row

50 Thrusters (45#)

30 Pull-ups

Wednesday

RP Nutrition Template = Light

Strength

Deadlift

5 x 3 x 75% of 1RM

Conditioning

For Time

15-9- 6

Snatches (75/55)

Rx = GHDSU

Scale = VUP/ Tuck Crunch/ AbMSU

Directly into:

15-9- 6

Clean & Jerks (95/65)

Rx Bar Muscle-ups

Scale = Jumping Bar Muscle Ups

Directly into:

15-9- 6

Bar Facing Burpees

Rx = Triple Unders

(Scale = Double Unders / 2 for 1 single unders)

Thursday

RP Nutrition Template = Light

Strength

Strict Press

5-5- 5-5- 5

Conditioning

Partner Up

AMRAP 18

Alternate Movements

18/12 Calorie Row

15 Box Jump Overs (24/20)

9 Double-DB Front Squats (50/35)

Friday

Open Gym or Rest Day

Saturday

RP Nutrition Template = Light

Conditioning

3RFT

800m Run

21 Hang Squat Cleans in sets of 7 (you choose weight – if you fail to go unbroken, lower the weight by

10#)

Sunday

RP Nutrition Template = Light

Conditioning

Partner Up – Split Work as Desired

AMRAP 4

30 Hang Power Cleans (115/75)

30 Wallballs (20/14)

30 Calorie Bike / Row

Rest 4:00

AMRAP 4

20 Hang Power Cleans (135/95)

30 Wallballs (20/14)

30 Calorie Bike / Row

Rest 4:00

AMRAP 4

10 Hang Power Cleans (155/105)

30 Wallballs

30 Calorie Bike

Score is total rounds + reps completed as a team

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