WEEKLY PROGRAMMING

Week # 3 of 6

Monday 9/25/2023

Strength

A1. Back Squat, 12-10-8-6, buildingย 

A2. Ring Row (Rx+ Feet Elevated and/or Weighted), 4 sets of 10-12

Conditioning

15 minute AMRAP

5 Pull Ups

10 RKBS (24/16, Rx+ 32/24)

15 Air Squats

Tuesday 9/26/2023

Strength

Power Snatch

10 sets of 2, across

Conditioning

18 minute Partner AMRAP

7 Push Ups

7 Hang Power Snatch (75/55, Rx+ 95/65)

7 Box Jump Overs

Note: alternate rounds

Wednesday 9/27/2023

Conditioning

27 minute AMRAP

4 Toes to Bar (Rx+ 2 Bar Muscle Ups)

8 AKBS (24/16, Rx+ 28/20)

12 Alternating Goblet Reverse Lunge

Note: rest 30 seconds after each round

Rx+

Row 30min for Distance

> rating as desired

Thursday 9/28/2023

Strength

A1. Handstand Practice (Rx+ Handstand Walking), 4-5 sets of practice

A2. Box Elevated Pistol Squat (Rx+ = 31X1 Tempo), 4-5 sets of 6-8/side

Conditioning

2 Rounds For Time

25 Shoulder to Overhead (95/65) (Rx+115/75)

25 Front Squats

Friday 9/29/2023

Strength

A1. Weighted Chin Up, 4 sets of 6-8, buildingย 

A2. Dual Russian Kettlebell/Dumbbell Clean, 4 sets of 8-10, building

Conditioning

10 Rounds For Time

1 Deadlift (185/125, Rx+ 275/185)

3 Pull ups (Rx+ 2 Bar Muscle Ups)

6/5 Calorie Row

Saturday 9/30/2023

Strength

A1. Push Press, 3 sets of 8-10, across

A2. Dual KB/DB Walking Lunge, 3 sets of 8-10/side, across

Conditioning

Row 3 x 10min/3:00r

> rating as desired. Negative splits! Get faster with each piece.ย 

CrossFit Open REDUX 13.3

Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (20/14 lbs to 10′ target)
90 Double-unders
30 Muscle-ups

ย 

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