Crossfit Program – 9th May – 15th May 2022

Week 6.

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. E90sec

B Hang power clean and squat clean

6x (2+1) -15min

C EMOM 6min

4x power clean and press @60/45kg

5 rounds

Working 2min and 1min rest

60DU or 120 single ME in remaining time DB power clean and lunge

Tuesday – Back Squat and pulling

A Back Squat 6×3

rest 2min

Back squats 1×12-15 @75% A

10min

B 12x Box step ups

B1 3-6x pull ups

“The fast and furious”

YGIG full rounds

round 1 x1

15/20 kcals

15 burpees

rest 2min

round 2 x3

10/15 kcals

10 burpees

rest 2min

round 3 x5

5/10 kcals

5 burpees

Wednesday – Conditioning

BB complex

5x YGIG rounds – E2MO2M 2min work 2min rest

5x Deadlifts

4x Hang power cleans

3xFront squats

2xPush press

1x Cluster

The Chief

5x AMRAP in 3 minutes

3 Power Cleans (60/45)

6 Push-Ups

9 Air Squats

Then Rest 1 minute between rounds

Finisher

3x40sec hanging from the bar in a hollow hold

Thursday – Gymnastics

Friday – Snatch

A 3-position paused power snatch 6×3  E90sec

B Snatch jerk, snatch balance and OHS 4×1+1+1 E90sec

15 Mins To establish a challenging weight:

Snatch x1 Aiming for 92%

8x1min rounds 1min rest

ME Rowing/ski erg

rest

ME D ball over shoulder

rest

ME bike

rest

ME DB push press

rest

Saturday– Deadlift and pushing

A.Deadlift  6×3,3,2,2,1,1

A1 Seated BB OH press 6×5 (pins)

10min

B KB RDL x8el -Heavy

B1 HSPU x6-8 -scales

Anthony Waller Special.

Sunday Service

Warmup coaches choice

Run 800mtrs or 1000mtr row/ski

1x rope climb

4x rounds “DT”

2x rope climb

3x rounds “DT”

3x rope climbs

2x rounds “DT”

4x rope climb

1x rounds “DT”

5x rope climb

Run 800mtrs or 1000mtr row/ski

DT

12 Deadlifts rx70/45kg

9 Hang Power Cleans

6 Push Jerks