Crossfit Program – 23rd May – 29th May 2022
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)
10min
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