Crossfit Program 9th-15th September 2019
Week 2 of 12 . Into week 2 we go lets just get on with it.
Good luck be brave pull up your socks.
Monday – Cleans and simple and honest
Tuesday – Bench press and bouncy bunnies
Wednesday -Conditioning for fast bears
Thursday -unicorn stuff
Friday – Deadlift and a pyramid scheme
Saturday – Snatch and hit and run
Sunday – 30 Rock
Monday
20mins E2MO2M -build weight
A. Power clean, squats clean and front squats 1+1+2
10 mins every 2.30
B1. Back squats 4×7 @3010
B2. Pull ups 4×5-7 @3101
10min AMRAP
“simple and honest”
Wall balls x20
10 T2B or T2R
5 burpees
Tuesday
15mins to complete
A1. Bench press 5×5-7
A2. RDL 5×5-7
12mins YGIG
B1. Db push press x12
B2. Rev drop lunges x12 (6el)
*same pair of Dbs.
6min EMOM
C. 4x Press up @4040
*if you can hold a plank position throughout.
“Bouncy bunnies”
6min AMRAP
20x DU
8x jump lunges
Wednesday
Working in a YGIG format (full rounds)
24 Mins
A1. 7x deadlifts rx 60/45
A2. 5x power cleans
A3. 3x push press
12min EMOM YGIG
B1. 3x thrustes 45/30
B2. 6x Over bar burpees
16min “fast bears”
working in waves of 5
bike 40seconds
bear crawl to end of gym
your coach will start each wave EMOM, you’ll do 40seconds on bike then bear crawl to end of gym then to the back of the bike queue.
Thursday
Friday
15min to complete
A1. Deadlifts 5×5-7
A2. Strict OH press 5×5-7ea
10min YGIG
B1.8x left leg box step ups
B2. 8x Right leg box step ups
*your knee should be lightly above the hip crease, it’s a vertical drive not a climb…
Pyramid Scheme
For Time:
10-20-30-20-10 each movement
Dumbbell Hang Clean & press -15/10
Sit Ups
5 burpees after each round
Saturday
20mins E2MO2M -build weight
A. 3 position paused snatch grip DL, power or squats snatch and OH squats 1+1+2
10 mins YGIG EMOM (5sets each)
B. Power snatch and snatch balance 3+3 -light weight
“Hit and Run”
3 Rounds:
400 Meter Run
12eax Db Snatches 22.5 /12.5
24 Single goblet dumbbell Squats 22.5/12.5
Sunday
20mins ARAP
16x Db walking lunges -medium
8x Db press ups
16x Db walking lunges
8x Db BOR
16x cals Mono structural
8 Db curl n press
*same set of Db throughout please.
“30 Rock”
AMRAP 20:
30x Hang Power Cleans (45/30)
30x Push Presses (45/30)
30x Calorie Mono- structural
30x Toes to Bar -scales please