CrossFit training program 22nd – 28th
Weekly Schedule – Week 5 of 8
Monday – Squats & Cleans (Variations)
Tuesday – Push Press / Bench & Chins
Wednesday – Conditioning
Thursday – Gymnastics
Friday – Snatch & Deadlift (Variations)
Saturday – Clean & Jerk (Variations)
Monday
Part A: – Every 60 seconds
A: High Hang Power Clean + Clean
5 x 2 + 2
*Start with an empty bar, add weight to each round
Part B: – 12 mins to complete
B: High Hang Clean + Clean
5 x 2 + 2 @ 70%+
Part C: – Every 3 mins
C: Front Squat
3 x 3,2,1 @75%+
Workout:
5 Rounds of:
5 Dual Devils Press (22.5/15)
10 DB Renegade Row
20 Air Squats
Tuesday
Part A: – 12 mins
A: Split Jerk
5 x 4,3,3,2,1 @ 70%+
Part B: – 15 mins to complete
B: 15* DB Bench Press @ 20×0
4 x 6-8
B2: Pull Ups @ 40×0
4 x Cluster of (3,2,1) Rest 10-15 seconds between reps
Workout:
Aim for a 12-15 minute workout
‘ELLEN’
3 Rounds for Time
20 Burpees
21 Alternating Dumbbell Snatches (22.5/15)
12 Dumbbell Thrusters (2 x 22.5/15)
Wednesday
Part A – 15 minutes of:
3 Hang Squat Cleans
3 Thrusters
8 Front Rack Back Step
Rest 1-2 mins, add weight through the rounds
Part B – 2-3 rounds of:
Poliquin Step Up x 15-20 (slow tempo)
Banded Pull Throughs x 20-25
Part C – 15 minutes:
7 Rounds
7 DB Power Cleans
7 DB Thrusters
7 Db Lateral Burpees
Friday
Part A:
Every 60 seconds complete:
A: Snatch Balance or Sots Press – Snatch Grip
5 x 3
*Start with an empty bar, add weight to each round
Part B: 15 mins
High Hang Snatch
5 x 3 @ 75%+
Part C: 10 minutes
Snatch Grip Deadlift @ 10,0,x,0
Yes, 10 second eccentrics
4 x 2
Workout
12 min AMRAP
BB GTOH x 4
Pull Up / Jumping Pull Up x 8
KBS x 16
Rest 60 Seconds after each round
Saturday
Part A:
Every 60 seconds complete:
Power Clean + Split Jerk*
5 x 2 + 2
*Start with an empty bar, add weight to each round
Part B:
Every 120 seconds complete:
B: Clean & Jerk @ 77,85,90,80,88,95%
6 x 3,2,1,3,2,1
B2: Box Jump
6 x 2
Waller Special