Week # 3 of 6
Monday 6/19/2023
Strength
A1. Front Squat (31X1), 5 sets of 5, building
A2. Handstand Push Up, 5 sets of 5-7 reps
Conditioning
12 minute AMRAP
1 Thruster (115/75, Rx+ 155/105)
10 Push Ups
20 Double Unders
Tuesday 6/20/2023
Strength
A1. Pendlay Row, 4 sets of 6-8, across
A2. Dual DB/KB Reverse Lunge, 4 sets of 6-8/side, across
Conditioning
EMOM for 15
M1 8-10 Strict Pull Ups
M2 8-10 Deadlifts (155/105, Rx+ 225/155)
M3 8-12 Calorie Row
Wednesday 6/21/2023
Conditioning
3 Rounds For Time
50/40 Calorie Row
50 Alternating Dumbbell Snatches (50/35)
50 Ski Jumps
50 Dumbbell Push Jerks (50/35)
Rx+ Workout
W3: Row 8 x 500m, rest 90sec
Thursday 6/22/2023
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 6/23/2023
Strength
Deadlifts (31X1), 6-8 sets of 3, across
Conditioning
Partner Conditioning
18 minute AMRAP
3 Pull Ups (Rx+ Chest to Bar)
6 American Kettlebell Swings
3 Toes to Bar (Rx+ 2 Bar Muscle Ups)
6 Box Jump Overs
Note: Alternate Rounds
Saturday 6/24/2023
Strength
20 minute EMOM
M1 – M10: 1 Power Snatch
M11 – M20: 1 Squat Snatch
Rest 3-5 minutes
10 minute EMOM
M1 – M5: 2 Overhead Squats (from rack)
M6 – M10: 2 Snatch Pulls
**REMINDER OF 2011 CROSSFIT OPEN REDUX AT 28th STREET**
CrossFit Open 11.3
AMRAP in 5 minutes
1 Squat Clean (165/110lb)
1 Jerk (165/110lb)
