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Crossfit Program – 25th April – 1st May 2022

Posted 24th April 2022 by Geoff Stewart

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

  1. ME box jumps
  2. ME hang power clean 45/30
  3. ME Burpees
  4. ME push press 45/30
  5. rest


Tuesday – Back Squat and pulling

A: Back Squats 6×3

A2: Pull-ups 6×3



B1. Goblet squats (HVY)+jump squats 8+8

B2. Ring / bar top hold x30-45sec



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


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



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



3 Rounds for time of:

5 Ring Muscle-ups / 10 pull ups

10 Squat Cleans 65/45

20 box jumps



GHD sit ups 4×20