Crossfit program 16th – 22nd December

Lets get into it Week 4-4. This weeks programming is brought to you by the legend that in Anthony W. Its going to ask you some question and take you out of your comfort zone and hopefully keep you on the rail through this crazy week.

Keep those pies warm…..

Monday – Squats and an AMRAP

Tuesday – Deadlifts and AFAP

Wednesday -Snatch and AMRAP

Thursday -Unicorn ninja magic stuff

Friday – Bench press and YGIG

Saturday – All the fun

Sunday – Even more fun

^Monday

^{12mins to complete}

^{A1: Front Squats – 6 x 5 Reps (First 2 reps @31×1)}

 ^{20mins to complete}

^{B1: RFE Split Squats – 5 x 10+10 @2121}

^{B2: Single Arm DB Rows – 5 x 10+10 @2121}

^{B3 Trap 3 Raises – 5 x 5+5 @2221}

^AMRAP

 ^{8-10 Cals, Mono structural}

^{12 AKBS,}

^{12 KB Lunges,}

^{24 Jumping Squats}

^Tuesday

^{8min E2MO2M}

^{A1: Deadlifts 4 x 8 @30×3}

^{16min to complete}

^{4 Rounds}

^{B1: Strict Press + Push Press + Push Jerk (1 + 2 + 3) = 1}

^{B2: Pull Ups x 6 (strict)rest 90 seconds}

^{Partner workout 5 Rounds Each – AFAP}

^{Y.G.I.G complete rounds}

^{10 TTB,}

^{8 Burpees,}

^{6 D-Ball o/ shoulder}

^Wednesday

^{10 mins -this shouldn’t be a rush}

^{A: Hang Power Snatch, Floating Power/Squat Snatch (2+ 1) 5 Rounds}

^{10 mins -this shouldn’t be a rush}

^{B: Snatch Jerk + Snatch Balance + OHS (2 + 1 + 1) 5 Rounds}

^{10mins to complette}

^{C: Cyclist Squats 5 x 12 (First 6 Heavy second 6 Lighter)}

^AMRAP

^{250m Row /bike / ski erg}

^{12 Push ups}

^{12 DB OH Lunges}

^Thursday

^Friday

^{12min to complete}

^{A: Bench Press 8 x 2 @42×4}

^{6min to complete}

^{B: Clean Pulls 3 x 5}

^{10min to complete}

^{C: Power Clean + Hang Squat Clean (1 + 3) 5 Rounds}

^{5 Rounds Each Y.G.I.G –}

^{12 Cals + (R1)}

^{15 Burpees (R2)}

^{15 DB STOH (R3)}

^{30 DB Russian Twists (R4)}

 ^{15 V-Ups (R5)}

^{15 DB Squat Cleans (R6)}

^Saturday

^{Team WOD: With Barbell – Y.G.I.G – 20mins}

^{12 Deadlift,}

^{10 Power Clean,}

^{8 Front Squat,}

^{6 STOH,}

^{4 Thruster}

^{12 TTB}

^Chippers:

^{Y.G.I.G – Split 50:50}

^{120 – KB Lunges}

^{100 – Cals Mono- structural}

^{80 – Burpees}

^{60 – DB Snatches}

^{40 – Pull Ups}

^{20 – D-Ball o/ shoulder}

^{10 – D- Ball Squats (HEAVY)}

^Sunday

^Jackie

^{1000m Row}

 ^{50 Thruster @ 20/15kg}

^{30 Pull ups}

^{Chipper: Y.G.I.G –}

^{Split 50:50}

^{120 – Wall Balls}

^{100 – KBS}

^{80 – Burpee over KB}

^{60 – DB Clean and Press}

^{40 – DB Devils Press}

^{20 – TTB}

^{20 – Cals}