Crossfit Program 28th October to 3rd November
Week 9 of 12 . Week 9, We are back to our basic lifting session. Lots of 5×5 sets this week. In lifting and fitness terms these are some magic numbers we would like you look at lifting a good % of your 1RPM to build some good capacity at a good weight. Work your WODs keep it clean.
Monday – Cleans, pull ups and some double unders.
Tuesday – Bench press, rowing and press ups.
Wednesday -“repeat from week 1”
Thursday -Unicorn ninja magic stuff
Friday – Deadlift, pressing then reps on reps on reps and some rest
Saturday – Snatching and a “Big breath”
Sunday – CF open 20.4
Monday
20mins E2MO2M -build weight
A Clean Pull + Hang Clean (knee) + Clean – 10×1+1+1
20 minsE2MO2M
B1 Back squats 5×5
B2 Pull ups 5×5 weighted
8 mins
Power cleans x10 rx60/45
DU x20
Tuesday
15min E3MO3M
A1 Bench press 5×5
A2 Db- RFE split squats 5x5el
12mins YGIG
C1 Ring dips x6-12 -scales
C2 Db Walking lunges x12 (6el)
12min YGIG
EMOM wrk/rst
Rowing x30/30
press ups x30/30
Wednesday
Repeat from week 1
Working in a YGIG format
12min or 6 Rounds each
A1 High Hang Power Snatch x 5
A2 Assualt Bike x 30 seconds
rest 4min
12min or 6 Rounds each
B1 High Hang Power Clean x7
B2 Row 30seconds
rest 4min
12min or 6 Rounds each
C1 Thrusters x9
C2: Ski erg -30sec
*youll be using the same bar and weight throughout this workout
Thursday – Unicorns
Friday
15min E3MO3M
A1 Deadlifts 5×5
A2 Strict OH press 5×5
12min YGIG rounds
B1 KB swings x12
B2 piked pressup -feet on box x6-12
Fight gone bad style 20mins
Min1 D Ball – OS ME
Min2 Alt low step ups (reebok step)
Min3 alt shoulder to oh press with a single Db
Min4 rest
Saturday
20mins E2MO2M -build weight
A Snatch Pull + Hang snatch (knee) + snatch – 10×1+1+1
12min YGIG – not rushed for form and height
B1 Power snatch x3
B2 Squat jumps x3
“Big breath”
3 Rounds:
400 Meter Run
12 AKb swings 32/20
400mtr row
12 AKb swings 32/20
Sunday
For time:
30 box jumps
15 clean and jerks, 65 | 95 lb. 30 box jumps
15 clean and jerks, 85 | 135 lb. 30 box jumps
10 clean and jerks, 115 | 185 lb. 30 single-leg squats
10 clean and jerks, 145 | 225 lb. 30 single-leg squats
5 clean and jerks, 175 | 275 lb. 30 single-leg squats
5 clean and jerks, 205 | 315 lb.
♀ 20-in. box♂ 24-in. box
Time cap: 20 minutes
If you fancy do below:
16min Mono -structural 1min on 1 min off chop and change
Run,bike,row and ski-erg