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Crossfit Program – 30th May – 5th June 2022

Posted 29th May 2022 by Geoff Stewart

Week 9. This is a big week everything is coming together well your lifting number and your fitness are all moving North. We will be testing next week so look after yourself check-in with your numbers please don’t hurt yourself.

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 (1+1) -15min


C 4x E45sec with 45sec rest ME power clean and press @45/30 – move fast”


Run 400 mtrs


box jumps

Press ups


Row 500mtrs


DB squats

DB push press


Bike 30cals





Tuesday – Back Squat and pulling

Back Squat 8×2,2,1,1,1,1,1 @95%

rest 2min

Back squats 1xME @60% A



B ME ring pull-ups -quality reps

Every time you break 20 air squats



Y.G.I.G – Split 50:50 anyway

120 – KB Swings 24/16

100 – Cals Mono- structural

80 – KB push press

60 – KB squat cleans 24/16

40 – T2B

20 – D-Ball over the shoulder

10 – D- Ball Squats


Wednesday – Conditioning


24mins work

1 rounds Cindy

1x BB complex

2 rounds Cindy

2x rounds BB complex

3 rounds Cindy

3x BB complex

4x rounds Cindy

4x rounds BB complex



BB complex 45/30

5x Deadlift

3x hang power clean

1x Thruster


12mins YGIG

row or ski-erg or bike…..HARD

1min on 1min off


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


15 Mins To establish a challenging weight: Snatch x1 -NO misses


3 rounds AFAP

36 DU in-between each round


alt arm Db snatches rx22.5/15

Sit ups


Saturday– Deadlift and pushing

A Deadlift 7×3,3,2,2,1,1 ,1

A1 Standing BB OH press 6×3 (pins)



B HSPU x ME-scales every time you break do 6 split jumps


Anthony Waller Special.


Sunday Service

Warm-up coaches choice

“Air Force”

For Time

20 Thrusters rx45/30

20 Sumo Deadlift High-Pulls rx45/30

20 Push Jerks rx45/30

20 Overhead Squats rx45/30

20 Front Squats rx45/30

4 Burpees at the top of each minute


rest 5mins


AMRAP in 12 minutes

4 Dumbbell Thrusters rx2x22.5/15

6 Toes-to-Bar

24 Double-Unders