Crossfit Program – 6th June – 12th June 2022

Week 10. This is our testing week. This doesn’t mean we are going to sit about drinking coffee and eating biscuits, we are still going to follow the format of the program but we have put a few milestone workouts into to week and you’re going to spend a bit more time than normal getting prepared for the workout (if you want) you can put a score on the board.

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

Stick warm-up

A High pull, hang power clean, front squats and press 5×1+1+1++1. E90sec

B Build to a good max weight for the day

Hang power clean and squat clean and press 8-10 x (1+1) 20min

WOD

5x2min rounds with 1 min rst 15 min

12x DB clean and press – 22.5/15kg

12 burpees

Start your new rounds where you finished your last round

Tuesday – Back Squat and pulling

A Back Squat 8×2,2,1,1,1,,1,1 @95%

rest 2min

Back squats 1×20 reps @ 70%

1min ME strict pull ups

YGIG rounds 5 rounds each

90/30 work/ reset

6x devil press 2xDB rx22.5/15

KCal in the remaining time

Wednesday – Conditioning

Warm-up for below

“Grace”

30x clean and jerks for time

Warm-up for the below

“Jackie”

1000m Row

50 Thruster @ 20/15kg

30 Pull-ups

Thursday – Gymnastics

Friday – Snatch

A 3-position power snatch 8×3 -speed E2MO2M

B 24 Mins To establish a challenging weight: Snatch x1 -NO misses

“Sandy Cheeks”

3 Rounds:

30/24 Calorie

30 AbMat Sit-ups

30 Single Dumbbell Hang Power Snatch (22.5/12.5)*

*Switch arms every 5 reps

Saturday– Deadlift and pushing

CrossFit total.

30mins to attempt your 1rm of each movement

Squats

Overhead press

Deadlift

Anthony Waller Special.

Sunday Service

Warm-up coaches choice

3 Rounds for Total Reps 21mins

1-minute Burpees

1 -minute Power Snatches 45/30

1 -minute Box Jumps

1-minute Thrusters 45/30

1-minute Chest-to-Bar Pull-Ups

2-minute Rest