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Crossfit Program – 23rd May – 29th May 2022

Posted 22nd May 2022 by Geoff Stewart

Week 8. Another big week coming your way. Check your numbers you would (hopefully) notice there is a theme to bits of your program as we a building to our tasting week (10). Keep going keep pushing.

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 2x 1 min wrk/1 min rest ME power clean and press @45/30


“Oil change”

800/1000 meter run

50 Dumbbell Snatch

75/50 Calorie

50 Burpees


Tuesday – Back Squat and pulling

A Back Squat 7×2

rest 2min

B Back squats 1×20 @70% A


10min -AMRAP, but take your time

C ME pull up -quality reps

C1 Box jumps x6


“Buy, Buy, Buy”

3 Rounds

Buy-In: 50/40 Calorie

Into Max Rounds

30 Double Unders

10 double KBgoblet Squats 20/10


Wednesday – Conditioning


Coaches choice warm up


“3 more thrusters”

12 min work YGIG rx 45/30

7x BB Deadlift

5x power clean

3x thruster

rest 1 mins

8min work YGIG

5x power clean

3x thruster

rest 1min

4min work YGIG

3x thrusters

rest 3 min

50 T2B or T2R

every time you come off the bar or rings do 5 burpees


Thursday – Gymnastics


Friday – Snatch

A 3 position power snatch 6×3 -speed E90sec


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


C 15 Mins To establish a challenging weight:

Snatch x1 -NO misses


4min per station 40/20 work to rest – Max reps / Kcals

D ball over shoulder

Change 2min

Box jump overs and step downs

Change 2min

Row, Bike or ski


Saturday– Deadlift and pushing

A Deadlift 7×3,3,2,2,1,1 ,1

A1 Standing BB OH press 6×3 (pins)



B Db RDLx8 -Heavy

B1 HSPU x ME-scales


Anthony Waller Special.


Sunday Service

Warm-up coaches choice


“Thumb War”

5 Rounds rolling clock

1 Minute Wallballs

1 Minute Hang Power Snatch @45/25

1 Minute Bike / Row or Ski

rest 2min

record scores per round