Week # 2 of 6
Monday 7/31/2023
Strength
Hang Squat Clean and Jerk
10 sets of 2, across
Conditioning
Every 1:30 for 6 Rounds
5 Power Cleans (95/65, Rx+ 135/95)
5 Front Squats
5 Shoulders to Overhead
Tuesday 8/1/2023
Strength
Snatch Grip Deadlift
5 sets of 5, building
Conditioning
12 minute AMRAP
3 Power Snatches (75/55, Rx+ 115/75)
6 Pull Ups (Rx+ 3 Bar Muscle Ups)
9/7 Calorie Row
Wednesday 8/2/2023
Conditioning
10 rounds For Time
1 Wall Walk
5 Air Squats
10 RKBS
Immediately followed by
1,000m Row
Immediately followed by
10 Rounds For Time
5 Burpees
10 Sit Ups
Rx+
10 Rounds
Row
3 minutes ON
1 minute OFF
Thursday 8/3/2023
Strength
A1. Back Squat, 4 sets of 5, across followed by 1 max rep final set
A2. Weighted Strict Pull Up, 4 sets of 5, across followed by 1 max rep unweighted set
Conditioning
For Time
50 Toes to Bar
100 Wall Balls (20/14)
Friday 8/4/2023
Strength
A1. Deadlift, 3 sets of 10, across
A2. Dual KB/DB Strict Press, 3 sets of 8-10, across
Conditioning
10 Rounds For Time
5 Sumo Deadlift High Pull (95/65, Rx+ 115/75)
10 Push Up
20 Double Unders
Saturday 8/5/2023
Strength
A1. Bench Press, 4 sets of 8-10, across
A2. Feet Elevated Ring Row, 4 sets of 8-10
A3. L-Hang, 4 sets of max holds
Conditioning
EMOM for 15
M1: 8-10 Dual DB/KB Push Presses (AHAP)
M2: 8-10 Bent Over Dual DB/KB Rows (same weight as press)
M3: 45-60 Second Forearm Plank (Rx+ Long Lever Plank)
Rx+
5 Sets
1500m Row
Rest 2 minutes between each set
CrossFit Open REDUX 2012
MEN – includes Masters Men up to 54 years old
Proceed through the sequence below completing as many reps as possible in 10 minutes of:
75 pound Snatch, 30 reps
135 pound Snatch, 30 reps
165 pound Snatch, 30 reps
210 pound Snatch, as many reps as possible
WOMEN – includes Masters Women up to 54 years old
Proceed through the sequence below completing as many reps as possible in 10 minutes of:
45 pound Snatch, 30 reps
75 pound Snatch, 30 reps
100 pound Snatch, 30 reps
120 pound Snatch, as many reps as possible
