Crossfit program 30th -5th Jan 2020

Yes people Its 2020 and its another week……

Deep deep breath check you shoes and go.

Monday

12min to complete.

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

10min to complete

B1: FFE Split Squats – 5 x 10+10 @2121

B2: ring Rows – 5 x 10+10 @2121

AMRAP – 24mins follow the leader teams of 3

Bike 12/16 cals

12/16 press ups

6 burpees

^Tuesday

^{12min to complete}

^{A1: Deadlifts 4 x 6 @30×3}

^{12min to complete}

^{4 Rounds}

^{B1: OH Strict Press 4×6-8}

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

^{5 Rounds Each AFAP – Y.G.I.G}

^{BB thruster x5}

^{Burpees x5}

^{Wednesday 1st January 2020}

^Closed

^Thursday

^Friday

^{A: Bench Press 8 x 2 @42×4}

^{B: Clean Pulls 3 x 5}

^{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}

^Saturday

^{With Barbell – Y.G.I.G –}

^{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

^{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}

^{50 – Atl DB Bicep Curls}

^{40 – Burpee over bar}

^{30 – Barbell Deadlifts}

^{20 – Barbell STOH}

^{10 – Barbell Power Cleans}