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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



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