Crossfit program 14th – 20th October 2019

Week 7 of 12 . Week 7, the training pattern is the same as last week, we would like you to look for where you struggled last week and crush those areas this week. There is a good selection of stuff to do, get it done and have fun.

Good luck be brave check your shoe laces.

Monday – Cleans and 2x3min

Tuesday – Bench press  and squeeze and step

Wednesday -“snakes and ladders”

Thursday -Unicorn ninja magic stuff

Friday – Deadlift and working and resting

Saturday – Snatch and “Partner Thumb War”

Sunday – Crossfit OPEN workout 20.2

Monday

20min E2MO2M

A. High pull, Hang squat clean and split jerk 10×1+2+2

10 minsE2MO2M

B. Back squats 5×7,7,5,5, ME

*ME with great form

10 minsE2MO2M

C. Pull ups 5×5,5,5,5, ME -weighted

*ME with great form

2×3 min efforts with 2min rest between

6x Power cleans 45/35

ME rounds of:

“CINDY”5x pull ups

10x press ups15x 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

12min EMOM

C1. 12x RFE lunges (6el)

C2. 4-8x  HSPU or piked press ups

18mins -6 rounds

1min row

1min D ball Strong man carry step ups (low step -20kg plate)

1min rest

Wednesday

Your coach will warm you up for the below .

“Snakes and ladders”

YGIG

1>6 -6<1

power clean and press -medium weight

MONO- structural

YGIG

10-15-20-20-15-10 cals (yes thats double 20cals)

YGIG

1>6 -6<1

Pull ups

MONO- structural

YGIG

10-15-20-20-15-10 cals

YGIG

1>6 -6<1

box jumps

MONO- structural

YGIG

10-15-20-20-15-10 cals

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

5min per station 40/20 work to rest

Thrusters 30/20

Change 2min

T2B /rev crunches

Change 2min

Ski-erg

Change 2min

Farmers holds -heavy

Saturday

20mins E2MO2M -build weight

A. 3 position paused snatch grip DL, power or squats snatch and OH squats 1+1+2

6min E30sec

B. 1x squat jump into long jump – land soft jump hard

“Partner Thumb War”

5 Rounds each alt work / rest – complete rounds

1 Minute Wallballs (20/14)

1 Minute Hang Power Snatch (40/25)

1 Minute Bike / Row Calories

Sunday

Crossfit OPEN workout 20.2

“Toon Squad” – if you fancy it

Teams of 3 equal amounts of work

2-3 Rounds:

4 Minute Bike Calories

3 Minute Wallballs (20/14)

2 Minute Burpees

If you have time remaining complete:

50 T2R or rev crunches every time you break do 3 burpee (yes that is burpees again)