Week # 5 of 6

Monday 8/21/2023

Strength

Hang Squat Clean and Jerk

10 sets of 2, building

Conditioning

6 Rounds For Time

5 Strict Presses (95/65, Rx+ 115/75)

10 Bar Facing Burpees

15 Wall Balls (20/14).

Tuesday 8/22/2023

Strength

Romanian Deadlift

5 sets of 5, building

Conditioning

2 Rounds

2 minute AMRAP

Dual DB/KB Hang Snatch (AHAP)

2 minute AMRAP

Pull Ups (Rx+ Strict)

2 minute AMRAP

Double Unders

Wednesday 8/23/2023

Conditioning

35 Minutes

40 seconds on, 20 seconds off

S1: No Push Up Lateral Jump Burpees

S2: Box Jump Overs

S3: Ab-Mat Sit Ups

S4: Hand to Hand RKBS (24/16, Rx+ 28/20)

S5: Calorie Bike

Rx+

Row 4 x 2000m, Rest 4mins 

Notes: Negative splits on these. Increase the stroke rating by 2spm every 500m. Start at 22spm. On the last 200m of each piece, shorten your slide from full slide to 3/4 slide and let the rating climb somewhere between 28-32.

Thursday 8/24/2023

Strength

A1. Back Squat, 4 sets of 5, across followed by 1 max rep final set

A2. Weighted Strict Pull Up, 4 sets of 5, across followed by 1 max rep unweighted set

Conditioning

15 minute AMRAP

6 Toes to Bar

9/7 Calorie Row

12 Overhead Squats (45/35) 

Friday 8/25/2023

Strength

A1. Deadlift, 3 sets of 10, across

A2. Dual KB/DB Strict Press, 3 sets of 8-10, across

Conditioning

For Time

50 Shoulder to Overhead (75/55, Rx+ 95/65)

100 Russian Kettlebell Bell Swings (24/16, Rx+ AKBS)

Saturday 8/26/2023

Strength

A1. Bench Press, 4 sets of 8-10, across

A2. Feet Elevated Ring Row, 4 sets of 8-10

A3. L-Hang, 4 sets of max holds

Conditioning

15 minutes

Buy in: 2,000/1,600m Row or 1 Mile Run

With remaining time complete following AMRAP

5 Push Ups (Rx+ Dumbbell Deficit)

10 Pendlay Rows (75/55, Rx+ 95/65)

50 Hollow Flutter Kicks

Rx+

Steady State Row 15min On, 5min Off x 2

Notes: stroke ratings low throughout; 20-24spm; keep the effort below 80%, well off-pace for the distance

CrossFit Open REDUX 2012, 12.5

MEN – includes Masters Men up to 54 years old
Complete as many reps as possible in 7 minutes following the rep scheme below:
100 pound Thruster, 3 reps
3 Chest to bar Pull-ups
100 pound Thruster, 6 reps
6 Chest to bar Pull-ups
100 pound Thruster, 9 reps
9 Chest to bar Pull-ups
100 pound Thruster, 12 reps
12 Chest to bar Pull-ups…
WOMEN – includes Masters Women up to 54 years old
Complete as many reps as possible in 7 minutes following the rep scheme below:
65 pound Thruster, 3 reps
3 Chest to bar Pull-ups
65 pound Thruster, 6 reps
6 Chest to bar Pull-ups
65 pound Thruster, 9 reps
9 Chest to bar Pull-ups
65 pound Thruster, 12 reps
12 Chest to bar Pull-ups