Week # 3 of 6
Monday 8/7/2023
Strength
Hang Squat Clean and Jerk
8 sets of 3, across
Conditioning
10 minute AMRAP
5 Front Squats
10 Shoulder to Overhead (95/65)(Rx+ 115/75)
15/12 Calorie Row
Tuesday 8/8/2023
Strength
Frog Style Deadlift
5 sets of 5, building
Conditioning
5 Rounds
2 minutes on, 1 minute off
20 Toes to Bar (Rx+ 10 Bar Muscle Ups)
40 Alternating Dumbbell Snatches (50/35)
60 Double Unders
Note: pick up where you left off
Wednesday 8/9/2023
Conditioning
10 minute AMRAP
1 Wall Walk
5 Burpees
10 Air Squats
Rest 2:30
10 minute AMRAP
5 Box Jump Overs
7 Sit Ups
9 AKBS
Rest 2:30
10 minute AMRAP
10 Goblet Walking Lunges
10 Goblet Muscle Cleans
50 KB Toe Taps
Rx+
Complete each of the 3 intervals for time, resting 3:00 between intervals:
- 5000m Row
- 2500m Row
- 1250m Row
Notes: Rest completely for the 1st minute of the rest period but then light pressure for 1:45 then build pressure into a rolling start for the next interval.
Thursday 8/10/2023
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
20-15-10-5
Hang Power Snatch (75/55, Rx+ 95/65)
Pull Up
Friday 8/11/2023
Strength
A1. Deadlift, 3 sets of 10, across
A2. Dual KB/DB Strict Press, 3 sets of 8-10, across
Conditioning
EMOM for 15
M1: 12-15 Dual KB Sumo Deadlift (2×24/16, Rx+ 2×28/20)
M2: 8-10 Burpee Box Jump Overs
M3: 10-12 Calorie Row
Saturday 8/12/2023
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
For Time
50 Push Ups
50 Sit Ups
1 Mile Run
50 Ring Rows
50 Wall Balls
Rx+
Row 5min On, 2min Off x 5
Notes: Do the first interval at 18spm and go up by 2spm each piece. The last interval is at 28spm
CrossFit Open REDUX 2012, 12.3
MEN – includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 24″ box
115 pound Push press, 12 reps
9 Toes-to-bar
WOMEN – includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 20″ box
75 pound Push press, 12 reps
9 Toes-to-bar
