Crossfit training plan – 18/6/18 – 24/6/18
Welcome to Phase 3, week 8 of our 2018 training plan.
Week 8. Its finally arrived the final week of this phase and what a great phase its been. Lets finish it in style please. Add some weight, work on hitting those numbers with magnificent form and style.
Simple and effective x
Monday
EMOM (10min)
A: Snatch or power snatch 10 x 1-2
Every 4 mins complete: (20min)
B1: Deadlift 4 x 5
B3: 15* BB Bench Press 4 x 5
* Please note you should be getting through the above in under 2 min. Giving 2 mins rest
20 Mins of:
Min 1: 3 x Power Snatch
Min 2: 10-15 x Wall Ball
Min 3: 10-15 Cal Bike
Min 4: Rest
Tuesday
Every 4:00min 5 Rounds
A: Split Jerk x 1-2 (from racks)
A2: 1-3 x Beat Swing (double the reps) > Kipping Chin Up > Bar MU depending on level.
B1: Weighted Pull Up (scales) 4 x 1-2 @ 40×0:30
B2: Body weight Chin Up (scales) 4 x 4-6@ 20×0 :120
*scales as needed but try and stick to pull ups
12 min AMRAP
7 x Push Jerk (medium)
200m Run
Wednesday
Part A:
20 minutes rolling EMOM -same weight on bar please.
1-4: Hang Clean x 3
5-9: Power Clean x 3
10-14: Front Squat x 3
15-19: Deadlift x 3-5
Rest 5 mins
Part B:
18 mins of E2mo2m
Complete 3 rounds (6mins) at each station before moving on. Complete the given reps in 2 minutes and recover the remaining time.
Station 1:
Kb Swing x 10
Burpee Box Step Over x 10
Station 2:
Kb Deadlift x 10
Assult Bike x 10 cal
Station 3:
GTOH x 10
Row x 10 cal
Thursday – Gymnastics
Friday
7 rounds (14mins)
EMOM
Snatch or Pwr snatch x 1*
Box Jump x 3*
*Change exercise every minute
E4MO2M (16min)
B1: Behind the Neck Press 3 x 12
B2: Chest Supported 90* External Rotation 3 x 8
21-15-9-6-3
DB / KB Squat Cleans
Burpee
Saturday
7 rounds (10mins)
Every 90 seconds
1-2 x Clean *85-92%
Every 3 min, 5 rounds (15min)
B: Squat Clean @ 60-70% of A
x 1-2
B2: KB Snatch x 7ea
20 min AMRAP
7 Thrusters 42.5 / 30
12 Deadlifts
5 Handstand Push Ups
Sunday
5 Rounds of:
Min 1: 6-10 x Dip
Min 2: 200m Run
Rest 2 min
5 Rounds of:
Min 1: 10-15 x DB power Clean
Min 2: 30-50 DU or 45seconds skipping
Rest 2 min
5 Rounds of:
Min 1: OH (short BB) Walking Lunge
Min 2: Bike x 10-15 Cal
Rest 2 min
5 Rounds of:
Min 1: Burpee box step overs
Min 2: Row x 10-15 Cal