Crossfit program 9th-15th December
Lets get into it Week 3-4. Beware the party bus…If you do get on board bring water and try and train please.
Keep those pies warm…..
Monday – Squats and no time like now
Tuesday – Snatching and Thruster.
Wednesday -team ladders
Thursday -Unicorn ninja magic stuff
Friday – Deadlift, bench press work hard and rest harder.
Saturday – Cleans and FAST rounds
Sunday – Complex and breathing
9th December to 15thDecember
Monday
12 Minutes of:
A1 Back Squat 5 x 6,6,6,4,4 @ 31×1
A2 Pull ups 4×6-8 @3010
12min YGIG
B1 Split squats x5el
B2 Db renegad rows x5ea
“No time like now”
3x 2min work 2min rest
power cleans x4 rx 60 /45
air squats x8
Tuesday
16 minutes E2MOM – build weight
A: Power Snatch+ hang snatch + Snatch x 6×1+1+1
6 sets each YGIG for form
B1 squat jumps x3 -height
B2: Hang Power Snatch x4 -speed
5 rounds each YGIG
Thrusters x4
over bar burpees x8
Wednesday
Part A
12min teams of 3 follow the leader
1,2,3,4,5,6 >
Deadlifts
Power clean
Front squat
Push press
Part B
12min teams of 3 follow the leader
3,3,6,6,9,9,12,12 etc
Box jump or step ups
Wall balls
Thursday
Friday
12 Minutes of:
A1: Deadlifts 4x 5-7
A2: Bench press 4×8-10
10min YGIG rounds
B1 RKB swings x12 -Heavy
B2 HSPUx6-12
16mins 2 rounds of:
1min per station 1min change
Deadlift rx 110/75
press ups
Split jumps of alt lunges
Dips and scales
Saturday
12 minutes to build to a comfortable weight
A: squat Clean or pwr + Jerk x (2+1)
8min YGIG
Cluster -Thurster 1+2 Rx 45/30
20 Minutes of:
In Pairs accumulating AMRAP rounds
3 Power Cleans
5 Pull Ups
10 Press Ups
15 Air Squats
Full rounds please work rest.
Sunday
12min KB complex
12x RKb swing
12x alt BOR
12x goblet squats
12xalt clean n press
rest 1min between rounds
On the minute for 20 minutes:
Minute 1: 10 Hang Power Cleans 50/30
Minute 2: 20 Sit-ups
Minute 3: 30 Double-unders
Minute 4: 12-15 cals Mono-structural