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Crossfit Program – 4th July – 10th July 2022

Posted 3rd July 2022 by Geoff Stewart

Week 4. Another big week coming your way. The basic lifts are the basic lifts. We all need to master these and begin to know our numbers so we can see how we are progressing. Don’t skip your accessories please and work your asses on the WODS.

 

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 – 6×3 @2100

 

10min

B Pistols (scales) x8-10

B2 Pull ups+eccentric x4+20sec

 

YGIG

45/15 wrk/rst for 14min

Kcals -total MX Kcals

into 6 mins YGIG

4x DBall OS

 

Tuesday – Snatch

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

 

B Hang Power Snatch /Squat Snatch 6x (3+ 1)

 

C Snatch grip HVY Pulls 4×4-6

 

AFAP

100 DU

Single Db clean n press 12+12  rx22.5/15

80 DU

Single Db clean n press 10+10

60 DU

Single Db clean n press 8+8

40 DU

Single Db clean n press 6+6

20 DU

Single Db clean n press 4+4

 

Wednesday – Conditioning

YGIG full rounds

E90sec for 6 rounds each rx70/45

1x power clean

3x squats cleans

1x push jerk

 

E3MO3M for 15min

1x Canal run

5x MU or 12 pulls (Scales)

 

Hollow rocks x12 (45sec)

Banded curls x20

superman holds x45sec

Tricep banded ext x20

 

Thursday – Gymnastics

 

Friday –Deadlift and pushing

A Deadlifts 5 x3-4  E2MO2M

 

10min

B Alt lunges x8-10

B1 Wall walks / Negative HSPU x5

 

YGIG reps as you want

100x wall balls

100x box jump-overs

100x KBSwings

100x KB step-ups

100x Burpees

 

In the time remaining ME

20xSit-ups

10eax side plank touchdowns

 

Saturday – Clean & Jerk

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

 

B 2 position power clean – Floor /Knee

4×1+1 -15mins

 

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

 

Anthony Waller Special.

 

Sunday Service

15mins for mx:

3 Cleans + 2 Front Squats + 1 Jerk

 

For Time:

200 Meter Run

27 Wallballs (14/10)

27 Box Jumps (24/20)

200 Meter Run

21 Wallballs (14/10)

21 Box Jumps (24/20)

200 Meter Run

15 Wallballs (14/10)

15 Box Jumps (24/20)

200 Meter Run

9 Wallballs (14/10)

9 Box Jumps (24/20)

200 Meter Run