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Crossfit Program – 11th April – 17th April 2022

Posted 10th April 2022 by Geoff Stewart

Heading into week two of our new CrossFit Hackney Training cycle and all seems to be going hunky-dory.


You did some test workouts last Wednesday and found some strengths and some weaknesses to build upon over the next seven weeks. You would have also noted there is some good basic bodybuilding to start this block mixed in with the usual mix of WODs and skills to keep your body and mind active.


Embrace this week people.


Monday – Clean & Jerk

Tuesday – Back Squat and Pulling

Wednesday – Conditioning

Thursday – Gymnastics

Friday – Snatch

Saturday – Deadlift and pushing


Monday – Clean & Jerk

A: 2 position power clean – Floor /Knee 5-6×1+1 -15mins


B: Hang Clean and Split jerk

4-5×2+1 E2MO2M -12min


C: Clean “high” pull -full extension

4×3 -10mins


5x2min rounds with 1 min rest

16x Alt DB snatch – 22.5/15kg

12 burpees

Start your new rounds where you finished your last round


Tuesday – Back Squat and pulling

A: Back Squats 5×5 @3010

A2: Pull-ups 5×5 @3010 rest



B1: Bulgarian Squats 10+10

B2: Ring Rows 15-20


20 min AMRAP

8/10kcals between each number rung

8,12,16,20 etc BB front squats (BB only)

8,12,16,20 etc BB overhead press (BB only)


Wednesday – Conditioning

20mins work

6x power cleans rx 60/45

12x air squats

6xpush press rx 60/45

12x press-ups

rest 1min between rounds



3 Rounds:

21/15 Calorie Row

15  Pull-ups – scaled pull-ups

Directly Into…

3 Rounds:

21 Kettlebell Swings (24/16)

15 Thrusters (40/25)


Thursday – Gymnastics


Friday – Snatch

Snatch Warm-up with Stick


A: Hang Power Snatch /Squat Snatch  5x (2+ 1)


B: Snatch Jerk + Snatch Balance + OHS  4x (1 + 1 + 1)

5 Rounds
21x Db OH lunges (doubles)
15x TTB /T2R
9x DB Devil snatch

Saturday – Deadlift and pushing

A1: Deadlifts 5 x 3 @30X0 rst 1min

A2: Bench Press 5 x 5 @31X0 rst 90sec


10mins AMRAP- controlled

B1 DB Split stance RDL 10+10el

B2 Seat DB oh press 10+10ea


Anthony Waller Special. x