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Crossfit Program 28th October to 3rd November

Posted 27th October 2019 by Geoff Stewart

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


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



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



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



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



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



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