Week 2 of 16
Day A
Conditioning
Write your own workout
3 sets of 3 Min AMRAP with 1:30 rest between AMRAPs
Strength
5×6 Deadlift @ 72.5-77.5% 1 RM; Perform new set every 2:00
Day B
Conditioning
Write your own 6-12 minute workout
Strength
5×6 Back Squat @ 72.5-77.5% 1 RM; Perform new set every 2:00
Day C
Conditioning (CrossFit Benchmark)
“Open 11.2”
15 Min AMRAP
9 Deadlifts (155/100; 135/85; 105/70; 80/55; 55/35)
12 Hand Release Push-ups; 6 Handstand Release Push-ups; 12 Elevated Push-ups
15 Box Jumps (24/20; 20/16; 16/12; 12/8; 8/6)
Strength
5×10 Bench Press @ 57.5-62.5% 1 RM; Perform new set every 2:00
Day D
Conditioning
Write your own 18-24 minute workout
Strength
5×10 Strict Press @ 57.5-62.5% 1 RM
Day E
Strength
7×2 Snatch @ 72.5-77.5% 1 RM; Perform new set every 1:30
Strength
7×2 Hang Clean+Push Jerk @ 67.5-72.5% C&J 1 RM; Perform new set every 1:30
320 Gym 