Week # 4 of 6
Monday 6/26/2023
Strength
A1. Front Squat (31X1), 5 sets of 5, building
A2. Handstand Push Up, 5 sets of 5-7 reps
Conditioning
25-20-15-10-5
Wall Ball
Double Under x2
Tuesday 6/27/2023
Strength
A1. Pendlay Row, 4 sets of 6-8, across
A2. Dual DB/KB Reverse Lunge, 4 sets of 6-8/side, across
Conditioning
15 minute AMRAP
1 Power Snatch (95/65, Rx+ 135/95)
5 Toes to Bar
10/8 Calorie Row
Wednesday 6/28/2023
Conditioning
30 minutes of rotating stations:
:40 on, :20 off
1 – Sit Ups
2 – Ring Rows
3 – Med Ball Cleans
4 – Russian Kettlebell Swings (32/24)
5- Med Ball Russian Twists
6 – Air Bike For Calories
Rx+ Workout
W4: Row 30min for distance
Thursday 6/29/2023
Strength
A1. Push Press, 5 sets of 5, across (2.5-5lb heavier than last week)
A2. Pistol Practice, 5 sets 5-7/side
Conditioning
2 Rounds For Time
25 Back Squats (95/65, Rx+ 135/95)
25 Bar Facing Burpees Over Bar
Friday 6/30/2023
Strength
Deadlifts (31X1), 6-8 sets of 3, across
Conditioning
Buy in: 1,000/800m Row
5 Rounds
10 Alternating Single Arm Dumbbell Clean (50/35)
10 Pull Up (Rx+ 5 Bar Muscle Ups)
Buy out: 500/400m Row
Saturday 6/31/2023
Strength
30 minute EMOM
M1 – M5: 1 Snatch Pull + 1 Hang Muscle Snatch
M6 – M10: 1 Power Snatch w/ a 2 second pause in the catch
M11 – M15: 1 Power Snatch + 1 Overhead Squat w/ a 2 second pause in the bottom
M16 – M20: 1 Squat Snatch w/ a 2 second pause in the bottom of the squat
M21 – M30: 1 Squat Snatch
**REMINDER OF 2011 CROSSFIT OPEN REDUX AT 28th STREET**
CrossFit Open 11.4
AMRAP in 10 minutes
60 Bar Facing Burpees
30 Overhead Squats (120/90)
10 Muscle Ups
