Happy 4th of July week, everyone! Go America! Go CrossFit!

This week, we continue to tackle the deadlift as part of our strength program and again put your squat strength into action with a kick-ass partner week!

We’ll call this week: “Run together, split work as needed”

(Remember, with our strength work this cycle, we are aiming to add 10-30 pounds on your deadlift over the next 4 months – follow the rep schemes as prescribed.)

***
Quote of the Week:  “It is during our darkest moments that we must focus to see the light.”

A Look inside the program

What you’ve completed so far this year: Open Prep; 2017 CrossFit Open; Strength Diagnostic Week; 1st and 2nd Post-Open Strength Cycle

Where you are right now: 3rd 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

5x5 – add 5 pounds to last week if possible

Conditioning

Partner Up

800m run
80 strict dips (athlete’s choice – ring, box or bar)
600m run
60 HRPU
400m run
40 HSPU
200m run
20 shoulder taps (each) or 30 foot HS Walk each (both = Rx)
100m run
10 muscle ups (bar or ring = Rx)

Run together, split work as needed

Tuesday

Happy 4th of July!

RP Nutrition Template = Light

Conditioning

Partner Up

3RFT

30 Squat Cleans (95/65)
30 Strict Pullups
800m run

**4th of July Bonus Round**

(Add a fourth round if first three rounds are completed in less than 28 mins)

Run together, split work as needed

Wednesday

RP Nutrition Template = Light

Strength

Deadlift

5 x 1 x 80% of 1RM

Conditioning

Partner Up

3 Rounds for Time

100 DU
30 Alternating Pistols (1 for 1)
30 Calorie Row / Bike

400m run following each round

Run together, split work as needed

Thursday

RP Nutrition Template = Light

Strength

Strict Press

5x6 at same weight as last week

Conditioning

Partner Up

5 min AMRAP

400m run
12 Burpee Box Jump Overs (24/20)
Max Power Snatches  (75/55)

Rest 5 mins

4 min AMRAP

400m run
8 Burpee Box Jump Overs (24/20)
Max Power Snatches (95/65)

Rest 4 mins

3 min AMRAP

400m run
6 Burpee Box Jump Overs (24/20)
Max Power Snatches (115/75)

Run together, split work as needed

Score is total snatches completed as a team

Friday

Open Gym or Rest Day

Saturday

RP Nutrition Template = Light

Conditioning

Partner Up

50 GHDSU / VUP / Tuck Crunch or AbMSU
400m Run
22 Thrusters (75/55)
800m Run
22 Thrusters (75/55)
400m Run
50 GHDSU / VUP / Tuck Crunch or AbMSU

Run together, split work as needed

Sunday

RP Nutrition Template = Light

Conditioning

Partner Up

30 Clean-and-Jerk (135/95)
1 Mile Run
10 Rope Climbs (or 40 strict C2B pullups for Rx)
1 Mile Run
100 Burpees

*Run together, split work as desired
**Strict 35 min cap

Comment