Week # 3 of 6
Monday 9/25/2023
Strength
A1. Back Squat, 12-10-8-6, building
A2. Ring Row (Rx+ Feet Elevated and/or Weighted), 4 sets of 10-12
Conditioning
15 minute AMRAP
5 Pull Ups
10 RKBS (24/16, Rx+ 32/24)
15 Air Squats
Tuesday 9/26/2023
Strength
Power Snatch
10 sets of 2, across
Conditioning
18 minute Partner AMRAP
7 Push Ups
7 Hang Power Snatch (75/55, Rx+ 95/65)
7 Box Jump Overs
Note: alternate rounds
Wednesday 9/27/2023
Conditioning
27 minute AMRAP
4 Toes to Bar (Rx+ 2 Bar Muscle Ups)
8 AKBS (24/16, Rx+ 28/20)
12 Alternating Goblet Reverse Lunge
Note: rest 30 seconds after each round
Rx+
Row 30min for Distance
> rating as desired
Thursday 9/28/2023
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
2 Rounds For Time
25 Shoulder to Overhead (95/65) (Rx+115/75)
25 Front Squats
Friday 9/29/2023
Strength
A1. Weighted Chin Up, 4 sets of 6-8, building
A2. Dual Russian Kettlebell/Dumbbell Clean, 4 sets of 8-10, building
Conditioning
10 Rounds For Time
1 Deadlift (185/125, Rx+ 275/185)
3 Pull ups (Rx+ 2 Bar Muscle Ups)
6/5 Calorie Row
Saturday 9/30/2023
Strength
A1. Push Press, 3 sets of 8-10, across
A2. Dual KB/DB Walking Lunge, 3 sets of 8-10/side, across
Conditioning
Row 3 x 10min/3:00r
> rating as desired. Negative splits! Get faster with each piece.
CrossFit Open REDUX 13.3
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (20/14 lbs to 10′ target)
90 Double-unders
30 Muscle-ups
