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Crossfit program 4th November – 10th November 2019

Posted 3rd November 2019 by Geoff Stewart

Week 10 of 12 . Week 10, Basic lifting patterns this week, 5×5 is the order of the week.

Monday – Cleans, pull ups and “inverse” a repeat from week 6

Tuesday – Bench press and 2minutes and 1minute.

Wednesday -Clusters and “Rugrats”

Thursday -Unicorn ninja magic stuff

Friday – Deadlift, pressing  and YGIG

Saturday – Snatching and  a “Hot potato”

Sunday – CF open WOD 20.5


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


“inverse” -repeat from week 6

5x2min rounds

Round 1

6x power clean 60/45

ME air squats

Round 2

8x power clean

ME air squats

Round 3

10x power clean

ME air squats

Round 4

12x power clean

ME air squats

Round 5

14x power clean

ME air squats



15min E3MO3M

A1 Bench press 5×5

A2 db- RFE split squats 5x5el


12mins YGIG

C1. Ring dip / dips s x6-12

C2. Db Walking lunges x12 (6el)


2min per staion 1min change

Rowing 12/15kals ME Db GTOH

Bike 15/18cals ME bw alt lunges

Ski-Erg 15/18 ME  ME Db curl npress

Run 100mtrs ME bw walking lunges



8min BB complex YGIG format

Power clean x 1 Rx 60/40

front squat x1

push press x1


8min YGIG

Cluster -Thurster 1+2 Rx 45/30



E4MO4M x 5 Rounds:

9 Burpee Box Jumps (24/20)

15 KB goblet squats (32/20)

15/12 Calorie row or Bike

these rounds need to be hard and fast please


Thursday – Unicorns



15min E3MO3M

A1 Deadlifts 5×5

A2 Strict OH press 5×5


10min YGIG rounds

B1 KB swings x12

B2 Negative HSPUx3 @60X0


10min YGIG rounds

6-8x Dips

Bike 12/15 cals


10min YGIG rounds

6-8x Jump lunges or alt lunges

Ski-erg 12/15 cals



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 Seated jumps x3 knee just under 90 when seated


“Hot potato”

Working with a Partner 18min

C1 12xBox jumps

C2 Heavy Dball hold

starting at 0 then every 3rd min you will hot potota the ball over the box for 30second who ever ends up with ball with start with D ball hold





For time, partitioned any way:

40 muscle-ups

80-cal. row
120 wall-ball shots

♀ 14-lb. ball to 9 ft.♂ 20-lb. ball to 10 ft.

Time cap: 20 minutes


If you fancy

“and the beat goes on”

Working with a partner in a follow the leader format.

Rowing for Cals and goblet squats


P1 row 50 cals then moves onto squats as soon as rower is clear P2 start to row 50 cals etc etc.