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
During the next programming cycle, we will be running the 2012 CrossFit Open WOD’s [link: 2012 (crossfit.com)] at 28th Street on Saturday (in place of the regular 12:15 PM WOD): Members from both locations will be able to attend these Open WOD’s at 28th Street and will be
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
Interim Week # 1 of 1 Monday 7/17/2023 Strength A1. Overhead Squat, 5 sets of 3, building A2. Single Arm Dumbbell Split Jerk, 5 sets of 3/side, building Conditioning 10 rounds For Time 6 Single Arm Dumbbell Thruster (50/35) (3/side) 6 Lateral Burpee Over Dumbbell
Week # 6 of 6 Monday 7/10/2023 Strength A1. Front Squat, Find a 5 rep max A2. Handstand Push Up, 5 sets of 5-7 reps Conditioning 6 Rounds For Time 5 Power Clean and Jerks (95/65, Rx+ 115/75) 5 Front Squats 10 Wall Balls (20/14)
Week # 5 of 6 Monday 7/3/2023 Strength A1. Front Squat, 5 sets of 5, building A2. Handstand Push Up, 5 sets of 5-7 reps Conditioning For Time 50 Thrusters (75/55, Rx+ 95/65) 100 Double Unders 25 Thrusters 50 Double Unders Tuesday 7/4/2023 Conditioning For
Week # 4 of 6 Monday 6/26/2023 Strength A1. Front Squat (31X1), 5 sets of 5, building A2. Handstand Push Up, 5 sets of 5-7 reps Conditioning 25-20-15-10-5 Wall Ball Double Under x2 Tuesday 6/27/2023 Strength A1. Pendlay Row, 4 sets of 6-8, across A2.
Week # 3 of 6 Monday 6/19/2023 Strength A1. Front Squat (31X1), 5 sets of 5, building A2. Handstand Push Up, 5 sets of 5-7 reps Conditioning 12 minute AMRAP 1 Thruster (115/75, Rx+ 155/105) 10 Push Ups 20 Double Unders Tuesday 6/20/2023 Strength A1.
Week # 2 of 6 Monday 6/12/2023 Strength A1. Front Squat (33X1), 5 sets of 5, building A2. Handstand Push Up, 5 sets of 5-7 reps Conditioning 5 Rounds For Time 5 Power Cleans (115/75, Rx+ 155/105) 5 Push Jerks 5 Front Squats 15/12 Calorie
Week #1 of 6 Monday 6/5/2023 Strength A1. Front Squat (33X1), 5 sets of 5, building A2. Handstand Push Up, 5 sets of 5-7 reps Conditioning 5 Rounds 10 Hang Clusters (75/55, Rx+ 95/65) 5 Burpees Over Bar 10/8 Calorie Row Rest 1 minute after
