WEEKLY PROGRAMMING

Week # 5 of 6

Monday 7/3/2023

Strength

A1. Front Squat, 5 sets of 5, building

A2. Handstand Push Up, 5 sets of 5-7 reps

Conditioning

For Time

50 Thrusters (75/55, Rx+ 95/65)

100 Double Unders

25 Thrusters

50 Double Undersย 

Tuesday 7/4/2023

Conditioning

For Time

Buy in: 1 Mile Run

12 minute AMRAP

3 Deadlifts (135/95, Rx+ 185/125)

6 Pull Ups

9 Sit Ups

Buy out: 1,000m Row (Rx+ 50/40 Calorie Bike)

Wednesday 7/5/2023

Conditioning

30 minute AMRAP of:
Partner 1 (Time Keeper)
2 Rounds of
5/ Leg Goblet Reverse Lunges
10 Goblet Squats
15 Air Squats

Partner 2: Row for Calories

Score = Total Calories + Total Reps

Rx+ Workout

W5: Row 2 x 2000, rest 4min

Thursday 7/6/2023

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

12 minute AMRAP

3 Hang Cleans (95/65, Rx+ 115/75)

6 Burpee Box Jump Overs

9 Calorie Row.ย 

Friday 7/7/2023

Strength

Deadlifts, 6-8 sets of 3, across

Conditioning

20-16-12-8-4

Alternating Dumbbell Snatch (50/35)

Toes to Bar

Saturday 7/8/2023

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 11.5

AMRAP in 20 minutes

5 Power Cleans (145/105)

10 Toes to Bar

20 Wall Balls (20/14)

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