<\/p>\n
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Monday 10\/9\/2023<\/strong><\/p>\n <\/p>\n <\/p>\n Strength<\/em><\/p>\n <\/p>\n <\/p>\n A1. Back Squat, 15-12-9-6, building <\/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 8-10 Burpee Toes to Bar<\/p>\n <\/p>\n <\/p>\n M2 12-15 Wall Balls (20\/14)<\/p>\n <\/p>\n <\/p>\n M3 12\/10 Calorie Row <\/em><\/p>\n <\/p>\n <\/p>\n Tuesday 10\/10\/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, building<\/p>\n <\/p>\n <\/p>\n Conditioning<\/em><\/p>\n <\/p>\n <\/p>\n 12 minute AMRAP<\/p>\n <\/p>\n <\/p>\n 3 Power Snatches (75\/55, Rx+ 95\/65)<\/p>\n <\/p>\n <\/p>\n 6 Overhead Reverse Lunges<\/p>\n <\/p>\n <\/p>\n 30 Double Unders<\/p>\n <\/p>\n <\/p>\n Wednesday 10\/11\/2023<\/strong><\/p>\n <\/p>\n <\/p>\n Conditioning<\/em><\/p>\n <\/p>\n <\/p>\n 10 rounds of 20 seconds work\/10 seconds rest at each station (5 minutes per movement):<\/p>\n <\/p>\n <\/p>\n 1 – MB Sit Ups<\/p>\n <\/p>\n <\/p>\n 2 – MB Ski\/Skater Jumps<\/p>\n <\/p>\n <\/p>\n 3 – Med Ball Cleans<\/p>\n <\/p>\n <\/p>\n 4 – Russian Kettlebell Swings (32\/24)<\/p>\n <\/p>\n <\/p>\n 5- Med Ball Russian Twists<\/p>\n <\/p>\n <\/p>\n 6 – Row for Calories<\/p>\n <\/p>\n <\/p>\n Rx+<\/strong><\/p>\n <\/p>\n <\/p>\n Row 4 x 5:00\/3:00r<\/p> > rating as desired. Negative splits all 2-3sec fast than 5k pace. <\/p>\n <\/p>\n <\/p>\n Thursday 10\/12\/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 7 Rounds For Time<\/p>\n <\/p>\n <\/p>\n 3 Wall Walk<\/p>\n <\/p>\n <\/p>\n 6 Front Squats (95\/65, Rx+ 135\/95)<\/p>\n <\/p>\n <\/p>\n 9 Sit Ups<\/p>\n <\/p>\n <\/p>\n Friday 10\/13\/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 <\/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 30-20-10<\/p>\n <\/p>\n <\/p>\n Pull Up<\/p>\n <\/p>\n <\/p>\n Deadlift (135\/95, Rx+ 185\/125)<\/p>\n <\/p>\n <\/p>\n Calorie Row<\/p>\n <\/p>\n <\/p>\n Saturday 10\/14\/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 5000m Test<\/p>\n <\/p>\n <\/p>\n > Go for your fastest 5000m time ever or establish a fit baseline. <\/p>\n <\/p>\n <\/p>\n CrossFit Open REDUX 13.5<\/strong><\/p>\n <\/p>\n <\/p>\n Complete as many rounds and reps as possible in 4 minutes of: <\/p>\n <\/p>\n If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes. <\/p>","protected":false},"excerpt":{"rendered":" Week # 5 of 6 Monday 10\/9\/2023 Strength A1. Back Squat, 15-12-9-6, building A2. Ring Row (Rx+ Feet Elevated and\/or Weighted)…<\/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-1533","post","type-post","status-publish","format-standard","hentry","category-wod"],"acf":[],"_links":{"self":[{"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/posts\/1533","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=1533"}],"version-history":[{"count":0,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/posts\/1533\/revisions"}],"wp:attachment":[{"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/media?parent=1533"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/categories?post=1533"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/tags?post=1533"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups<\/p>\n
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Etc.<\/p>\n