Crossfit Program – 25th April – 1st May 2022
Week 4. It’s going to be a good week this one. We are all back from Easter and we have some chocolate to burn off and some tin to move. Be brave but not stupid this week, we need to start to really push the number and test ourselves. The rep numbers are getting lower so the weight goes up.
Be brave.
Monday – Clean & Jerk
Tuesday – Back Squat and Pulling
Wednesday – Conditioning
Thursday – Gymnastics
Friday – Snatch
Saturday – Deadlift and pushing
Sunday – Service
Monday – Clean & Jerk
A: squat or pwr clean + Jerk 6x (2+1) -15min
12 minutes to build to a comfortable but heavy weight
B: squat or power clean + Jerk x (1+1)
4x2min rounds with 1min rest
- ME box jumps
- ME hang power clean 45/30
- ME Burpees
- ME push press 45/30
- rest
Tuesday – Back Squat and pulling
A: Back Squats 6×3
A2: Pull-ups 6×3
10min
B1. Goblet squats (HVY)+jump squats 8+8
B2. Ring / bar top hold x30-45sec
WOD
100 DU
Single Db clean n press 12+12
80 DU
Single Db clean n press 10+10
60 DU
Single Db clean n press 8+8
40 DU
Single Db clean n press 6+6
20 DU
Single Db clean n press 4+4
Wednesday – Conditioning
24 Minutes of:
In Pairs accumulating AMRAP rounds
1-2-3-4-3-2-1-2-3-4-3-2-1
3 Power Cleans
5 Pull-Ups -must do pull scales
10 Press Ups
15 Air Squats
12 mins work
2min per piece of cardio equipment for distance rest 2 min between efforts
2mins Hanging from rig controlled swings
Thursday – Gymnastics
Friday – Snatch
Snatch Warm up with Stick
A “High” hang snatch 6×3 -speed
12 Mins To establish a comfortable weight:
A Power Snatch + Snatch
1+1 Form
YGIG reps as you want
60 wall balls
60x box jump overs
60 KBS
60 KB step-ups
60 Burpees
In the time remaining ME Sit-ups
Saturday– Deadlift and pushing
A1: Deadlifts 6x 3
A2: Bench Press 6×3
10mins
B1 DB-RDL+back step left +Back step right x12
B2 Deficit HSPU x3-5 @60X0
Anthony Waller Special. x
Sunday Service
4 rounds – increase the weight on the BB every round.
6/8 kcal
12 Deadlifts
6/8 kcal
8 power cleans
6/8 kcal
6 front squats
6/8 kcal
4 push press
LINCHPIN TEST 2
3 Rounds for time of:
5 Ring Muscle-ups / 10 pull ups
10 Squat Cleans 65/45
20 box jumps
Finsher
GHD sit ups 4×20