Week # 1 of 6
Monday 9/11/2023
Strength
A1. Back Squat, 10-8-6-4, building
A2. Ring Row (Rx+ Feet Elevated and/or Weighted), 4 sets of 10-12
Conditioning
“Macho Man”
EMOM for as long as possible
3 Power Cleans (95/65, Rx+ 135/95)
3 Front Squats
3 Shoulder to Overhead
Tuesday 9/12/2023
Strength
Power Snatch
10 sets of 2, building
Conditioning
Every 2:30 minutes for 6 Rounds
12 Alternating Dumbbell Snatches (50/35)
12 Burpees Over Dumbbell (Rx+ Burpee Box Jump Overs)
Wednesday 9/13/2023
Conditioning
30 minute AMRAP
30 Calorie Row
30 Box Step Ups
90 Double Under
Rx+
Wednesday, September 6th
3 x 6min, 3min rest
Rx+: > Start at 22spm and bring up by 2spm every minute
Thursday 9/14/2023
Strength
A1. Handstand Practice (Rx+ Handstand Walking), 4-5 sets of practice
A2. Box Elevated Pistol Squat (Rx+ = 31X1 Tempo), 4-5 sets of 6-8/side
Conditioning
14 minute AMRAP
3 Push Ups (Rx+ Strict Ring Dips)
5 Wall Balls (20/14)
7/5 Calorie Row
Friday 9/15/2023
Strength
A1. Weighted Chin Up, 4 sets of 6-8, building
A2. Dual Russian Kettlebell/Dumbbell Clean, 4 sets of 8-10, building
Conditioning
6 Rounds For Time
5 Pull Ups (Rx+ 3 Bar Muscle Up)
8 Toes to Bar
11 Deadlifts (135/95, Rx+ 185/125)
Saturday 9/16/2023
Strength
A1. Push Press, 3 sets of 8-10, building
A2. Dual KB/DB Walking Lunge, 3 sets of 8-10/side, building
Conditioning
Row
27min Rate Play
> continuous 27min row but change the rating every 3 minutes as follows:
0-3: 22spm
3-6: 25spm
6-9: 22spm
9-12: 26spm
12-15: 22spm
15-18: 27spm
18-21: 22spm
21-24: 28spm
24-27: 22spm
CrossFit Open 13.1 REDUX
Proceed through the sequence below completing as many reps as possible in 17 minutes of:
MEN
40 Burpees
75 pound Snatch, 30 reps
30 Burpees
135 pound Snatch, 30 reps
20 Burpees
165 pound Snatch, 30 reps
10 burpees
210 pound Snatch, as many reps as possible
WOMEN
40 Burpees
45 pound Snatch, 30 reps
30 Burpees
75 pound Snatch, 30 reps
20 Burpees
100 pound Snatch, 30 reps
10 burpees
120 pound Snatch, as many reps as possible
