CrossFit training program 29th – 5th December
Weekly Schedule – Week 6 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 – Clusters
3 x 2,2,1 @75%+
Workout:
“Jackie”
1000m Row
50 Thrusters (20/15kg)
30 Pull Ups
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:
4 Rounds of:
14 x Dual DB Snatch
14 x Floor Press
14 x Sit Ups
42 x DU
Finisher
Y,T,W’s
x 6-10 reps
Wednesday
Part A – 10 mins of:
2-3 rep Thruster (technical reps)
Part B – 10 mins of:
3 Hang Squat Cleans
3 Thrusters
3 Back Squats
Rest 1-2 mins, add weight through the rounds
Part C – 18 minutes:
Y.G.I.G. in pairs
Complete 3 rounds each of:
5 Thrusters (40/25)
8 Over the bar burpee
Then Row / Ski / Bike 400m / 20 Cals. This is one round, complete 3 rounds. Partners can choose if they do both thrusters and burpees or change after each exercise.
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
20 x Renegade row
20 x DU
20 x Toes to Rings
20 x Walkout to press up
20 x AKBS
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: Standing Broard Jump
6 x 6
Waller Special