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Crossfit program 26th/7/2019 -1st/8/2019

Posted 25th August 2019 by Geoff Stewart

 

 

 

Week 4 of our August training program.

Again a similar story to last week layout and format. Its our final week in August so let see what we got.

 

Monday: Clean and jerk getting heavy and use your rest.

Tuesday: Structural balance and heavy cuddles.

Wednesday: Upper body work and a just suck it up.

Thursday: Gymnastics -mystical magic

Friday: Snatching and keep it smooth.

Saturday: Deadlifts and a “tailspin”.

Sunday: “MeterMaid”.

 

Monday

12 minutes to build to a comfortable weight

A: squat or power clean + Jerk x (1+1)

 

5 sets on the 2 mins -build weight

B: Power clean + floating Clean and press x 1+2

 

4x2min rounds with 2min rest between rounds

1.ME burpee box jumps

2.ME hang clean and press 45/30

3. ME row for distance

4. ME Db STOH 20/12.5

 

Tuesday

12min to complete

A1. Heels Elevated Back Squat 4 x 5 @ 3X11

A2. FFE Split Squat 4 x 8el @3011 :90

 

4xE3MO3M

B1. Db 24 walking lunges

B2. 12x ring press ups (scales)

 

12min ME

KB strongman cuddle and step up x12el

double handed KB OHP alt sides x12

 

4min work

caterpillar walks to plank hold for 10seconds

 

Wednesday

20 min to find technical weight

A. Push Jerk + Split Jerk 2 + 2 -1+1 NO MISSES

 

3xE3MO3

B1. 12x Bench press @3010

B2. 12x ring rows

 

Start anywhere but make sure to follow the order. 2 rounds running clock.

Row x2mins

Db devil press x2min

Bike x2 mins

Db plank rows x2min

Ski erg x2mins

D ball ground to chest x2mins

 

Thursday

 

Friday

20 Mins To establish a comfortable weight:

A: Snatch Pull + Sn + OHS 1+1+1

 

Every 2:30

B1. Front Squat 4 x 4 @ 3011

B2. RFE Split Squat 3 x 6el @3011

This is NOT a Bulgarian split squat.

 

6min AMRAP

High hang power snatch x6 45/30 or bar only

Squats jump x12 -your feet MUST leave the floor

 

6min AMRAP

High hang power snatch x12 bar only

Air squats x24

 

Saturday

Every 2 min for 14min

A. Deadlift @70% 7x 3 @ 2110

 

Working with a partner YGIG full rounds AFAP

“Tailspin”

? rounds each -if you can in the time left?

15 Thrusters 45/30

30/60 Double under’s /singles

15 Pull-ups or ring rows

30/60 Double under’s /singles

 

Sunday

16 mins work

6x power cleans

12x air squats

6x push press

12x press ups

rest 1min after each full round

 

“Meter Maid”

For Time:

200 Meter Run

27 Wallballs (14/10)

27 Box Jumps (24/20)

200 Meter Run

21 Wallballs (14/10)

21 Box Jumps (24/20)

200 Meter Run

15 Wallballs (14/10)

15 Box Jumps (24/20)

200 Meter Run

9 Wallballs (14/10)

9 Box Jumps (24/20)

200 Meter Run