Crossfit Program – 27th June – 3rd July 2022

Week 3. We have done some testing and found positives and some weaknesses. It’s time to begin to build again and buckle down.  This week we are doing some work people. Clean t-shirts, new socks and do up your shoe laces tight we are working.

Monday – Squat and Pulling

Tuesday – Snatch

Wednesday – Conditioning

Thursday – Gymnastics

Friday – Deadlift and pushing

Saturday – Clean & Jerk

Sunday – Service

Monday –Squat and Pulling

A  Front Squats – 5×5 @3010

10min

B1 single legs squats-scales 10+10 rest

B2 Pull-ups +Ring Rows 6+12

3 RFT

400m Run -cals x16/ 20

4-8 Muscle-ups

(8 burpee pull-ups)

16x press-ups

32x air squats

rest 1min

Tuesday – Snatch

Snatch Warm-up with Stick

A Snatch grip high pull, hang power snatch, snatch -5×3+3+1  light rhythm reps

B Hang Power Snatch /Squat Snatch

6x (3+ 1)

Hanging tucks 4×3 slow with control

AMRAP 6min

12x AKB swings -Heavy

6x burpees

rest 1 min

AMRAP 6min

6elx split jumps or alt lunges

6x T2B / T2R

Wednesday – Conditioning

10 Rounds for Time each YGIG rounds

3 Clean-and-Jerks 70/50kg rx

3 Bar Over Burpees

For Time with Partner -Switching movements

3 rounds each

16/20 cals

DB 8x Snatches rx22.5/15

rest 2mins

3 rounds each

16/20 cals

8/16x Pull-Ups /ring rows

Thursday – Gymnastics

Friday –Deadlift and pushing

A Deadlifts 4 x 6 @30X0 rst 2min

B Heavy KB swings 12-16 – (Full swings)

B1 Headstand practice /Wall walks -Knee to full extension 5×3/5

AMRAP

buy in 30/40kcals

3 rounds

alt Db snatches x12 @22.5/15kg

Box jumps x12

Cash-out 30/40kcals

Saturday – Clean & Jerk

A Clean high pull, drop squat clean 5×2+2 E90sec

B 3 position power clean – Floor /Knee 5×1+1+1 -12mins

C Power clean, clean, jerk 6×1+1+1 E2MO2M

Anthony Waller Special.

Sunday Service

“DO IT”

60x deadlifts

45x hang power cleans

30x push jerks

Men 70kg

Women 45kg

kcals and pull up pyramid

4+2

8+4

12+6

16+8

Etc.