Monday 8\/7\/2023<\/strong><\/p>\n\n\n\n Strength<\/em><\/p>\n\n\n\n Hang Squat Clean and Jerk<\/p>\n\n\n\n 8 sets of 3, across<\/p>\n\n\n\n Conditioning<\/em><\/p>\n\n\n\n 10 minute AMRAP<\/p>\n\n\n\n 5 Front Squats<\/p>\n\n\n\n 10 Shoulder to Overhead (95\/65)(Rx+ 115\/75)<\/p>\n\n\n\n 15\/12 Calorie Row <\/em><\/p>\n\n\n\n Tuesday 8\/8\/2023<\/strong><\/p>\n\n\n\n Strength<\/em><\/p>\n\n\n\n Frog Style Deadlift<\/p>\n\n\n\n 5 sets of 5, building<\/p>\n\n\n\n Conditioning<\/em><\/p>\n\n\n\n 5 Rounds<\/p>\n\n\n\n 2 minutes on, 1 minute off<\/p>\n\n\n\n 20 Toes to Bar (Rx+ 10 Bar Muscle Ups)<\/p>\n\n\n\n 40 Alternating Dumbbell Snatches (50\/35)<\/p>\n\n\n\n 60 Double Unders<\/p>\n\n\n\n Note: pick up where you left off<\/p>\n\n\n\n Wednesday 8\/9\/2023<\/strong><\/p>\n\n\n\n Conditioning<\/em><\/p>\n\n\n\n 10 minute AMRAP<\/p>\n\n\n\n 1 Wall Walk<\/p>\n\n\n\n 5 Burpees<\/p>\n\n\n\n 10 Air Squats<\/p>\n\n\n\n Rest 2:30<\/p>\n\n\n\n 10 minute AMRAP<\/p>\n\n\n\n 5 Box Jump Overs<\/p>\n\n\n\n 7 Sit Ups<\/p>\n\n\n\n 9 AKBS<\/p>\n\n\n\n Rest 2:30<\/p>\n\n\n\n 10 minute AMRAP<\/p>\n\n\n\n 10 Goblet Walking Lunges<\/p>\n\n\n\n 10 Goblet Muscle Cleans<\/p>\n\n\n\n 50 KB Toe Taps<\/p>\n\n\n\n Rx+<\/strong><\/p>\n\n\n\n Complete each of the 3 intervals for time, resting 3:00 between intervals:<\/p>\n\n\n\n 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.<\/p>\n\n\n\n Thursday 8\/10\/2023<\/strong><\/p>\n\n\n\n Strength<\/em><\/p>\n\n\n\n A1. Back Squat, 4 sets of 5, across followed by 1 max rep final set<\/p>\n\n\n\n A2. Weighted Strict Pull Up, 4 sets of 5, across followed by 1 max rep unweighted set<\/p>\n\n\n\n Conditioning<\/em><\/p>\n\n\n\n For Time<\/p>\n\n\n\n 20-15-10-5<\/p>\n\n\n\n Hang Power Snatch (75\/55, Rx+ 95\/65)<\/p>\n\n\n\n Pull Up <\/em><\/p>\n\n\n\n Friday 8\/11\/2023<\/strong><\/p>\n\n\n\n Strength<\/em><\/p>\n\n\n\n A1. Deadlift, 3 sets of 10, across<\/p>\n\n\n\n A2. Dual KB\/DB Strict Press, 3 sets of 8-10, across<\/p>\n\n\n\n Conditioning<\/em><\/p>\n\n\n\n EMOM for 15<\/p>\n\n\n\n M1: 12-15 Dual KB Sumo Deadlift (2×24\/16, Rx+ 2×28\/20)<\/p>\n\n\n\n M2: 8-10 Burpee Box Jump Overs<\/p>\n\n\n\n M3: 10-12 Calorie Row<\/p>\n\n\n\n Saturday 8\/12\/2023<\/strong><\/p>\n\n\n\n Strength<\/em><\/p>\n\n\n\n A1. Bench Press, 4 sets of 8-10, across<\/p>\n\n\n\n A2. Feet Elevated Ring Row, 4 sets of 8-10<\/p>\n\n\n\n A3. L-Hang, 4 sets of max holds<\/p>\n\n\n\n Conditioning<\/em><\/p>\n\n\n\n For Time<\/p>\n\n\n\n 50 Push Ups<\/p>\n\n\n\n 50 Sit Ups<\/p>\n\n\n\n 1 Mile Run<\/p>\n\n\n\n 50 Ring Rows<\/p>\n\n\n\n 50 Wall Balls<\/p>\n\n\n\n Rx+<\/strong><\/p>\n\n\n\n Row 5min On, 2min Off x\u00a05 CrossFit Open REDUX 2012, 12.3<\/p>\n\n\n\n MEN<\/strong> – includes Masters Men up to 54 years old<\/em> WOMEN<\/strong> – includes Masters Women up to 54 years old 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 1…<\/p>\n","protected":false},"author":15,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[7],"tags":[],"class_list":["post-1514","post","type-post","status-publish","format-standard","hentry","category-wod"],"acf":[],"_links":{"self":[{"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/posts\/1514","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/users\/15"}],"replies":[{"embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/comments?post=1514"}],"version-history":[{"count":0,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/posts\/1514\/revisions"}],"wp:attachment":[{"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/media?parent=1514"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/categories?post=1514"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/tags?post=1514"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}\n
Notes: Do the first interval at 18spm and go up by 2spm each piece. The last interval is at 28spm<\/p>\n\n\n\n
<\/em>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<\/p>\n\n\n\n
<\/em>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<\/p>\n","protected":false},"excerpt":{"rendered":"