Week # 5 of 6
Monday 7/3/2023
Strength
A1. Front Squat, 5 sets of 5, building
A2. Handstand Push Up, 5 sets of 5-7 reps
Conditioning
For Time
50 Thrusters (75/55, Rx+ 95/65)
100 Double Unders
25 Thrusters
50 Double Unders
Tuesday 7/4/2023
Conditioning
For Time
Buy in: 1 Mile Run
12 minute AMRAP
3 Deadlifts (135/95, Rx+ 185/125)
6 Pull Ups
9 Sit Ups
Buy out: 1,000m Row (Rx+ 50/40 Calorie Bike)
Wednesday 7/5/2023
Conditioning
30 minute AMRAP of:
Partner 1 (Time Keeper)
2 Rounds of
5/ Leg Goblet Reverse Lunges
10 Goblet Squats
15 Air Squats
Partner 2: Row for Calories
Score = Total Calories + Total Reps
Rx+ Workout
W5: Row 2 x 2000, rest 4min
Thursday 7/6/2023
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
12 minute AMRAP
3 Hang Cleans (95/65, Rx+ 115/75)
6 Burpee Box Jump Overs
9 Calorie Row.
Friday 7/7/2023
Strength
Deadlifts, 6-8 sets of 3, across
Conditioning
20-16-12-8-4
Alternating Dumbbell Snatch (50/35)
Toes to Bar
Saturday 7/8/2023
Strength
Every 2 minutes for 3 sets
1 Snatch Pull + 1 Power Snatch + 1 Hang Power Snatch
Every 2 minutes for 3 sets
1 Power Snatch + 2 Overhead Squats
Every 2 minutes for 3 sets
1 Power Snatch + 1 Hang Squat Snatch + 1 Overhead Squat
Every 2 minutes for 6 sets
1 Squat Snatch + 1 Hang Squat Snatch + 1 Overhead Squat
**REMINDER OF 2011 CROSSFIT OPEN REDUX AT 28th STREET**
CrossFit Open 11.5
AMRAP in 20 minutes
5 Power Cleans (145/105)
10 Toes to Bar
20 Wall Balls (20/14)
