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Crossfit program 9th-15th December

Posted 8th December 2019 by Geoff Stewart


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


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



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



Part A

12min teams of 3 follow the leader

1,2,3,4,5,6 >


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





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



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.



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