Crossfit program 23rd to 29th December

Posted 22nd December 2019 by Geoff Stewart

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 8s

Tuesday – Deadlifts and 5rounds

Wednesday -Closed

Thursday -Closed

Friday – Closed

Saturday – All the fun

Sunday – Even more fun

Monday

12min to complete.

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

15min 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 Devils Press,

8 DB Box Step Ups

8 Burpee Box Jumps

^Tuesday

^{12min to complete}

^{A1: Deadlifts 4 x 8 @30×3}

^{12min to complete}

^{4 Rounds}

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

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

^{5 Rounds Each AFAP – Y.G.I.G}

^{10-12 Cals Mono}

^{10 (5+5) Renegade Row rx 22.5/15}

^{8 DB STOH}

^{Wednesday 25th December Closed}

^Eating

^{Thursday 26th December closed}

^{Feeling fat}

^{Friday 27th December Closed}

^{Feeling guilty}

^Saturday

^{With Barbell – Y.G.I.G –}

^{8 Power Snatch}

^{8 Box Jump}

^{8-10 Cals Mono Structural}

^{Y.G.I.G, Follow the Leader – Reps below are each}

^{10 – D-Ball o/ shoulder}

^{20 – DB Thrusters}

^{30 – DB Lunges}

^{40 – DB Renegade Rows}

^{50 – Sit Ups}

^{60 – Double Unders}

^{50 – Sit Ups}

^{40 – DB Renegade Rows}

^{30 – DB Lunges}

^{20 – DB Thrusters}

^{10 – D-Ball o/ shoulder}

^Sunday

^{Kelly – 5 RFT –}

^{400m Run/Row/Ski,}

^{30 Box Jumps}

^{30 Wall Balls}

^{Y.G.I.G – Reps below are each}

^{10 – Barbell Power Cleans}

^{20 – Barbell STOH}

^{30 – Barbell Deadlifts}

^{40 – Burpee over bar}

^{50 – Atl DB Bicep Curls}

^{60 – Dips}