WEEKLY PROGRAMMING

Week # 4 of 6

Monday 6/26/2023

Strength

A1. Front Squat (31X1), 5 sets of 5, building

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

Conditioning

25-20-15-10-5

Wall Ball

Double Under x2

Tuesday 6/27/2023

Strength

A1. Pendlay Row, 4 sets of 6-8, across

A2. Dual DB/KB Reverse Lunge, 4 sets of 6-8/side, across

Conditioning

15 minute AMRAP

1 Power Snatch (95/65, Rx+ 135/95)

5 Toes to Bar

10/8 Calorie Row

Wednesday 6/28/2023

Conditioning

30 minutes of rotating stations:

:40 on, :20 off

1 – Sit Ups

2 – Ring Rows

3 – Med Ball Cleans

4 – Russian Kettlebell Swings (32/24)

5- Med Ball Russian Twists

6 – Air Bike For Calories

Rx+ Workout

W4: Row 30min for distance

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Thursday 6/29/2023

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 6/30/2023

Strength

Deadlifts (31X1), 6-8 sets of 3, across

Conditioning

Buy in: 1,000/800m Row

5 Rounds

10 Alternating Single Arm Dumbbell Clean (50/35)

10 Pull Up (Rx+ 5 Bar Muscle Ups)

Buy out: 500/400m Row

Saturday 6/31/2023

Strength

30 minute EMOM

M1 – M5: 1 Snatch Pull + 1 Hang Muscle Snatch

M6 – M10: 1 Power Snatch w/ a 2 second pause in the catch

M11 – M15: 1 Power Snatch + 1 Overhead Squat w/ a 2 second pause in the bottom

M16 – M20: 1 Squat Snatch w/ a 2 second pause in the bottom of the squat

M21 – M30: 1 Squat Snatch

**REMINDER OF 2011 CROSSFIT OPEN REDUX AT 28th STREET**

CrossFit Open 11.4

AMRAP in 10 minutes

60 Bar Facing Burpees

30 Overhead Squats (120/90)

10 Muscle Ups

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