Week #1 of 6
Monday 6/5/2023
Strength
A1. Front Squat (33X1), 5 sets of 5, building
A2. Handstand Push Up, 5 sets of 5-7 reps
Conditioning
5 Rounds
10 Hang Clusters (75/55, Rx+ 95/65)
5 Burpees Over Bar
10/8 Calorie Row
Rest 1 minute after each round
Tuesday 6/6/2023
Strength
A1. Pendlay Row, 4 sets of 6-8, building
A2. Dual DB/KB Reverse Lunge, 4 sets of 6-8/side, building
Conditioning
15 minute AMRAP
3 Pull Ups
6 Deadlifts (95/65, Rx+ 135/95)
9 Sit Ups
18 Double Unders
Wednesday 6/7/2023
Conditioning
10 minute Partner AMRAP
Max Calories Row or Air BIke
Rest 3 minutes
20 minute Partner AMRAP
20 Overhead Squats (45/33)
20 Hang Dumbbell Clean and Jerk (50/35)
20 Calorie Row or Air Bike
Rx+ Conditioning
5,000m Row Test
Thursday 6/8/2023
Strength
A1. Push Press, 5 sets of 5, building
A2. Pistol Practice, 5 sets 5-7/side
Conditioning
For Time
50 Dumbbell Snatches (50/35)
100 Push Ups
50/40 Calorie Row
Friday 6/9/2023
Strength
Deadstop Deadlifts, 6-8 sets of 3, building
Conditioning
EMOM for 16
M1 Max Effort Toes to Bar
M2 Max Effort Dual RKBS
M3 Max Effort No Push Up Burpee Box Jump Overs
M4 Rest
Saturday 6/10/2023
Strength
EMOM for 30
M1-5: 1 Snatch Deadlift + 1 Hang Muscle Snatch
M6-M10: 1 Snatch Pull + 1 Hang Power Snatch + 1 Overhead Squat
M11-M15: 1 Power Snatch + 1 Hang Squat Snatch
M16 – 25: 1 Power Snatch + 1 Squat Snatch
M25-M30: 2 Snatch Pulls
CrossFit Redux 11.1
10 minute AMRAP
30 Double Unders
15 Snatches (75/55) (Masters 65/55)
