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Crossfit Program 9th-15th September 2019

Posted 8th September 2019 by Geoff Stewart

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


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



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



Working in a YGIG format (full rounds)

24 Mins

A1. 7x deadlifts rx 60/45

A2. 5x power cleans

A3. 3x push press



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.





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



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



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”


30x Hang Power Cleans (45/30)

30x Push Presses (45/30)

30x Calorie Mono- structural

30x Toes to Bar -scales please