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Crossfit Program – 2nd May – 8th May 2022

Posted 1st May 2022 by Geoff Stewart

Week 5.  You got to love week 5 of a training program. We are all doing great gun lifting numbers are going north and fitness is moving into superhero mode. As the weight goes up please dont let your form slip, get tight on the bar make sure youre locked and dialed in. We dont want any injures.

 

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. High pull, power clean, front squats and press 5×1+1+1++1.

 

B. squat or pwr clean + Jerk 6x (1+1) -15min

 

C. 6min every 20seconds 1x power clean and press @50% B

 

4 rounds

12elx 1 Db rev lunge thrusters

12x T2B/T2R/ rev crunches

rest 30seconds after each round

 

Tuesday – Back Squat and pulling

A Back Squat 6 x 1+1+1 -cluster

rest 2min

Back squats 1×12-15 @70% A for form

 

10min

B 12x Box step-ups

B1 3-6x pull-ups

 

5x rounds for time of:

60 double-unders or 60sec

30 kettlebell swings -32/24

15 burpees

 

Wednesday – Conditioning

Meter Maid – partners

For Time:

ME Kcals – until partners done

27 Wallballs

27 Box Jumps

ME Kcals – until partners done

21 Wallballs

21 Box Jumps

ME Kcals – until partners done

15 Wallballs

15 Box Jumps

ME Kcals – until partners done

9 Wallballs

9 Box Jumps (24/20)

 

rest 4 mins

 

40x T2B/T2R/ rev crunches

40x press-ups

40x GHD sit ups

40x ring rows

 

Thursday – Gymnastics

 

Friday – Snatch

Snatch Warm up with Stick

 

A “High” hang snatch 6×3 -speed E90sec

 

15 Mins To establish a comfortable weight:

B Power Snatch + Snatch

1+1 Form

 

Buy in 70/100 kcal

alt work with a partner 3x rounds each

12xdouble Db deadlifts

6x double Db hang cleans

3x double Db push press

Buy out 70/100 kcal

 

Saturday– Deadlift and pushing

A Deadlift 6x 3,3,2,2,1,1

A1 Seated OH press 6×3 (pins)

 

B1 8x KB swings -Heavy
B2 8x HSPU-scales

 

Anthony Waller Special.

 

Sunday Service

Warm-up Coaches choice

 

CF 20.2 workout

AMRAP in 20 minutes

4 Dumbbell Thrusters (2×50/35 lb)

6 Toes-to-Bar

24 Double-Unders

 

Amrap 6 minutes of:

4 Burpees, lateral over bar

2 Power Cleans 85/60kg