Week # 1 of 6
Monday 7/24/2023
Strength
Hang Squat Clean and Jerk
10 sets of 2, building
Conditioning
10 Rounds For Time
3 Push Ups (Rx+ Strict HSPU’s)
5 Burpees
7 Wall Balls (20/14)
rest 30 seconds b/w rounds
Tuesday 7/25/2023
Strength
Snatch Grip Deadlift
5 sets of 5, building
Conditioning
5 Rounds For Time
5 Power Snatches (95/65, Rx+ 115/75)
10 Toes to Bar
50 Double Unders
Wednesday 7/26/2023
Conditioning
10 minute Partner AMRAP
Max Calories Row or Air BIke
Rest 3 minutes
20 minute Partner AMRAP
20 RKBS
20 No Push Up Burpees Over the KB
20 Calorie Row or Air Bike
Rx+
Row, 10,000m Baseline Test
Thursday 7/27/2023
Strength
A1. Back Squat, 5 sets of 5, building
A2. Weighted Strict Pull Up, 5 sets of 5, building
Conditioning
5 sets of:
2 minute AMRAP
3 Box Jump Overs (24/20)
3 Pull Ups
6 Air Squats
6 Sit Ups
1 minute rest
Note: pick up where you left off
Friday 7/28/2023
Strength
A1. Deadlift, 3 sets of 10, building
A2. Dual KB/DB Strict Press, 3 sets of 8-10, building
Conditioning
13 minute AMRAP
10 Alternating Dumbbell Snatch (50/35)
10 Dumbbell Split Jerks (5/side)
10 Alternating Goblet Reverse Lunges
Saturday 7/29/2023
Strength
A1. Bench Press, 4 sets of 8-10, building
A2. Feet Elevated Ring Row, 4 sets of 8-10
A3. L-Hang, 4 sets of max holds
Conditioning
EMOM for 16
M1: Max Effort Dumbbell Deficit Push Ups
M2: Max Effort Single Leg V-Ups
M3: Max Effort Barbell Curls
M4: Max Calorie Assault Bike
Rx+
RatePlay Row 3 x 10mins, resting 3 mins between each
1st Piece – 4mins @ 18spm, 3mins @ 22spm, 3mins @ 26spm
2nd Piece – 4mins @ 20spm, 3mins @ 24spm, 3mins @ 28spm
3rd Piece – 4mins @ 22spm, 3mins @ 26spm, 3mins @ 30spm
CrossFit Open 12.1
7 minute AMRAP
Burpees to a 6 inch target
