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Week # 2 of 6<\/p>\n
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Monday 9\/18\/2023<\/strong><\/p>\n <\/p>\n <\/p>\n Strength<\/em><\/p>\n <\/p>\n <\/p>\n A1. Back Squat, 9-7-5-3, building\u00a0<\/p>\n <\/p>\n <\/p>\n A2. Ring Row (Rx+ Feet Elevated and\/or Weighted), 4 sets of 10-12<\/p>\n <\/p>\n <\/p>\n Conditioning<\/em><\/p>\n <\/p>\n <\/p>\n EMOM for 15<\/p>\n <\/p>\n <\/p>\n M1: 3 Hang Squat Cleans (115\/75, Rx+ 185\/125)<\/p>\n <\/p>\n <\/p>\n M2: 8 Chest to Bar Pull Ups (Rx+ 5 Bar Muscle Ups)<\/p>\n <\/p>\n <\/p>\n M3: 50 Double Unders<\/p>\n <\/p>\n <\/p>\n Tuesday 9\/19\/2023<\/strong><\/p>\n <\/p>\n <\/p>\n Strength<\/em><\/p>\n <\/p>\n <\/p>\n Power Snatch<\/p>\n <\/p>\n <\/p>\n 10 sets of 2, across<\/p>\n <\/p>\n <\/p>\n Conditioning<\/em><\/p>\n <\/p>\n <\/p>\n 12 minute AMRAP<\/p>\n <\/p>\n <\/p>\n 8 Deadlifts (75\/55, Rx+ 115\/75)<\/p>\n <\/p>\n <\/p>\n 4 Hang Power Snatch<\/p>\n <\/p>\n <\/p>\n 12\/9 Calorie Row<\/p>\n <\/p>\n <\/p>\n Wednesday 9\/20\/2023<\/strong><\/p>\n <\/p>\n <\/p>\n Conditioning<\/em><\/p>\n <\/p>\n <\/p>\n 10 minute AMRAP<\/p>\n <\/p>\n <\/p>\n 5 Burpees<\/p>\n <\/p>\n <\/p>\n 1 TGU\/side<\/p>\n <\/p>\n <\/p>\n Rest 2:30<\/p>\n <\/p>\n <\/p>\n 10 minute AMRAP<\/p>\n <\/p>\n <\/p>\n 5 Box Jump Overs<\/p>\n <\/p>\n <\/p>\n 7 Sit Ups<\/p>\n <\/p>\n <\/p>\n 9 AKBS<\/p>\n <\/p>\n <\/p>\n Rest 2:30<\/p>\n <\/p>\n <\/p>\n 10 minute AMRAP<\/p>\n <\/p>\n <\/p>\n 10 Goblet Walking Lunges<\/p>\n <\/p>\n <\/p>\n 10 Goblet Muscle Cleans<\/p>\n <\/p>\n <\/p>\n 50 KB Toe Taps<\/p>\n <\/p>\n <\/p>\n Rx+<\/strong><\/p>\n <\/p>\n <\/p>\n Row 3 x 2000m\/4:00r<\/p>\n <\/p>\n <\/p>\n > Break the rating up 2spm from 20 every 500m<\/p>\n <\/p>\n <\/p>\n Thursday 9\/21\/2023<\/strong><\/p>\n <\/p>\n <\/p>\n Strength<\/em><\/p>\n <\/p>\n <\/p>\n A1. Handstand Practice (Rx+ Handstand Walking), 4-5 sets of practice<\/p>\n <\/p>\n <\/p>\n A2. Box Elevated Pistol Squat (Rx+ = 31X1 Tempo), 4-5 sets of 6-8\/side<\/p>\n <\/p>\n <\/p>\n Conditioning<\/em><\/p>\n <\/p>\n <\/p>\n 21-15-9<\/p>\n <\/p>\n <\/p>\n Handstand Push Up<\/p>\n <\/p>\n <\/p>\n Wall Ball (20\/14)<\/p>\n <\/p>\n <\/p>\n Calorie Row<\/p>\n <\/p>\n <\/p>\n Friday 9\/22\/2023<\/strong><\/p>\n <\/p>\n <\/p>\n Strength<\/em><\/p>\n <\/p>\n <\/p>\n A1. Weighted Chin Up, 4 sets of 6-8, building\u00a0<\/p>\n <\/p>\n <\/p>\n A2. Dual Russian Kettlebell\/Dumbbell Clean, 4 sets of 8-10, building<\/p>\n <\/p>\n <\/p>\n Conditioning<\/em><\/p>\n <\/p>\n <\/p>\n 12 minute AMRAP<\/p>\n <\/p>\n <\/p>\n 1-2-3-4-5-6…<\/p>\n <\/p>\n <\/p>\n Toes to Bar<\/p>\n <\/p>\n <\/p>\n Dumbbell Snatch\/side (50\/35)<\/p>\n <\/p>\n <\/p>\n Saturday 9\/23\/2023<\/strong><\/p>\n <\/p>\n <\/p>\n Strength<\/em><\/p>\n <\/p>\n <\/p>\n A1. Push Press, 3 sets of 8-10, across<\/p>\n <\/p>\n <\/p>\n A2. Dual KB\/DB Walking Lunge, 3 sets of 8-10\/side, across<\/p>\n <\/p>\n <\/p>\n Conditioning<\/em><\/p>\n <\/p>\n <\/p>\n Row<\/p>\n <\/p>\n <\/p>\n 10 sets<\/p>\n <\/p>\n <\/p>\n 2 minute row<\/p>\n <\/p>\n <\/p>\n 1 minute rest<\/p>\n <\/p>\n <\/p>\n > Rolling starts<\/p>\n <\/p>\n <\/p>\n > 18spm on odd intervals<\/p>\n <\/p>\n <\/p>\n > 26spm in even intervals\u00a0<\/p>\n CrossFit Open REDUX 13.2<\/p>\n Complete as many rounds and reps as possible in 10 minutes of: <\/p>","protected":false},"excerpt":{"rendered":" Week # 2 of 6 Monday 9\/18\/2023 Strength A1. Back Squat, 9-7-5-3, building\u00a0 A2. Ring Row (Rx+ Feet Elevated and\/or Weighted), 4 se…<\/p>\n","protected":false},"author":9,"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-1527","post","type-post","status-publish","format-standard","hentry","category-wod"],"acf":[],"_links":{"self":[{"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/posts\/1527","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\/9"}],"replies":[{"embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/comments?post=1527"}],"version-history":[{"count":0,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/posts\/1527\/revisions"}],"wp:attachment":[{"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/media?parent=1527"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/categories?post=1527"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/tags?post=1527"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
115 pound Shoulder to overhead, 5 reps
115 pound Deadlift, 10 reps
15 Box jumps, 24″ box<\/p>\n