Week # 2 of 6
Monday 6/12/2023
Strength
A1. Front Squat (33X1), 5 sets of 5, building
A2. Handstand Push Up, 5 sets of 5-7 reps
Conditioning
5 Rounds For Time
5 Power Cleans (115/75, Rx+ 155/105)
5 Push Jerks
5 Front Squats
15/12 Calorie Row
Tuesday 6/13/2023
Strength
A1. Pendlay Row, 4 sets of 6-8, across
A2. Dual DB/KB Reverse Lunge, 4 sets of 6-8/side, across
Conditioning
21-15-9-6-3
Pull Ups
American Kettlebell Swings
Double Unders x2
Wednesday 6/14/2023
Conditioning
30 minutes
40 on, 20 off
S1: Alternating Dumbbell Ground to Shoulder
S2: Burpees Over Dumbbell
S3: Goblet Thrusters
S4: Tuck Ups (Rx+ V-Ups)
Rx+ Workout
W2: Row 3 x 1500, rest 3min
Thursday 6/15/2023
Strength
A1. Push Press, 5 sets of 5, across
A2. Pistol Practice, 5 sets 5-7/side
Conditioning
For Time
50 Dumbbell Snatches (50/35)
100 Push Ups
50/40 Calorie Row
Friday 6/16/2023
Strength
Deadstop Deadlifts, 6-8 sets of 3, across
Conditioning
12 minute AMRAP
3 Toes to Bar (Rx+ 2 Bar Muscle Ups)
6 Deadlifts (95/65, Rx+ 135/95)
12 Box Step Ups (Rx+ Box Jumps)
Saturday 6/17/2023
Strength
Every 2 minutes for 3 sets
1 Snatch Pull + 1 Power Snatch + 1 Hang Power Snatch
Every 2 minutes for 3 sets
1 Power Snatch + 2 Overhead Squats
Every 2 minutes for 3 sets
1 Power Snatch + 1 Hang Squat Snatch + 1 Overhead Squat
Every 2 minutes for 6 sets
1 Squat Snatch + 1 Hang Squat Snatch + 1 Overhead Squat
**REMINDER OF 2011 CROSSFIT OPEN REDUX AT 28th STREET**
CrossFit Open 11.2
MEN – includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 15 minutes of:
9 Deadlifts (155lbs / 70kg)
12 Push-ups
15 Box jumps (24″)
WOMEN – includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 15 minutes of:
9 Deadlifts (100lbs / 45kg)
12 Push-ups
15 Box jumps (20″)
MASTERS MEN – includes Masters Men 55+
Complete as many rounds and reps as possible in 15 minutes of:
9 Deadlifts (145lbs / 65kg)
12 Push-ups
15 Box jumps (20″)
MASTERS WOMEN – includes Masters Women 55+
Complete as many rounds and reps as possible in 15 minutes of:
9 Deadlifts (90lbs / 40kg)
12 Push-ups
15 Box jumps (20″)
