Crossfit Program 7/10/2019 -13/10/2019
Week 6 of 12 . Week 6, your training pattern is set so you’ll be looking to push up the numbers on the bar and / or the reps. Were we have indicated ME we mean MAX EFFORT, this is always done with good solid form, we don’t practice bad form or failed lifts.
Good luck be brave check your shoe laces.
Monday – Cleans and more air squats
Tuesday – Bench press and some more work
Wednesday -“3 more thrusters”
Thursday -Unicorn ninja stuff
Friday – Deadlift and YGIG
Saturday – Snatch and a “Headache”
Sunday – Crossfit OPEN workout 20.1
Monday
20mins E2MO2M -build weight
A High pull, Hang squat clean and split jerk 10×1+2+2
10 minsE2MO2M
A.Back squats 5×7,7,5,5, ME @3010
*ME with great form
10 minsE2MO2M
B. Pull ups 5×5,5,5,5, ME -weighted
*ME with great form
5x2min rounds with 1 min between rounds
Round 1
6x power clean
ME air squats
Round 2
8x power clean
ME air squats
Round 3
12x power clean
ME air squats
Round 4
14x power clean
ME air squats
Round 5
16x power clean
ME air squats
Tuesday
10min E2MO2M
a. Bench press 5×7,7,5,5, ME
*ME with great form
10min E2MO2M
B. RDL 5×7,7,5,5, ME
*ME with great form
6mins EMOM
C. 12x Rev drop lunges (6el)
6mins EMOM
D. 6x jumping push ups (scales) @50X0
2min per station 1min Change
Rowing
Bike
Ski-Erg
Run
*We would like a consistent effort 70%
Wednesday
Your coach will warm you up for the below:
“3 more thrusters”
12 min work YGIG rx 45/30
7x BB Deadlift
5x power clean
3x thrusters
rest 3 mins
8min work YGIG
5x power clean
3x thrusters
rest 3min
4min work YGIG
3x thrusters
rest 3min
50 T2B or T2R
Every time you come of the bar or rings do 3 burpees
Thursday – Unicorns
Friday
10min E2MO2M
A. Deadlifts 5×7,7,5,5, ME
*ME with great form
10min E2MO2M
B. Strict OH press 5×7,7,5,5, ME
*ME with great form -NO push pressing
12min YGIG rounds
6-8x Dips / Press ups
Bike 12/15 cals
12min YGIG rounds
6-8x Jump lunges or alt lunges
Ski-erg 12/15 cals
Saturday
20mins E2MO2M -build weight
A. Paused power snatch, squats snatch and OH squats 1+1+2
*pause at the power position for 3 seconds
8 mins alt – NO rush
B. squat jump into box jump 1+1
“Headache”
Working in 2 waves
3 rounds of 3mins work
12xD ball clean and press –
ME DU or singles in remaining time
D ball clean and press- clean the ball to chest then push with power over head and let the ball fall to the ground (get out the way please)
Sunday
Crossfit OPEN workout 20.1
Your coach will warm you up for the workout.
then working in waves with someone counting and checking reps.
10 rounds for time of:
8 ground-to-overheads, RX 42.5 /30kg
10 bar-facing burpees
Time cap: 15 minutes
Good Luck…
In the remaining time rotate through:
Bike 15/20cals
Ski-erg 15/20cals
Row 15/20cals
Don’t stand around waiting for a machine take which ever is free……