Crossfit Program – 11th July – 17th July 2022

Week 5. It going to be a big one.

Big breath and in you go.

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 20mins

B Front squats and Back squats 3×3+6 @60%A rest 90sec

C Pull-ups -5mins to do as MRP 3xefforts every time you break do 6-8 single squats

buy-in -long block run

4 rounds

6elx 1 Db rev lunge into thrusters rx 20/12.5

12x T2B/T2R/ rev crunches

Buy out

Cash-out: long block run

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

5x rounds for time of:

30x box step-ups

20x kettlebell swings -32/24

10x burpees

Wednesday – Conditioning

16mins AMARP

Dual devil press x6

DU x48

Dual clean and press x10

DU x48

Dual alt lunges x14

DU x48

“Breathing Bitch” 16-20mins

partner 1min on 1min off

the aim is to cover you and your partner’s weight in pounds in Kcals AFAP

Accessories – coaches choice

Thursday – Gymnastics

Friday –Deadlift and pushing

A Podium Deadlifts 6×3-4 rst 2min

10min for quality

B Pistols /single leg squats 8-10

B1 Negative HSPU 5 x@3010

16min

alt full rounds with a partner

12x double DB deadlifts rx17.5 /12.5

8X DB push press

4x MU / strict pull-ups

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

“Just do the work”

10 Burpee Box Jump Overs (24/20 in)

10 Front Squats rx80/55

20 Burpee Box Jump Overs (24/20 in)

20 Front Squats rx80/55

30 Burpee Box Jump Overs (24/20 in)

30 Hang squat Cleans rx80/55

12min EMOM

min 1 T2B /T2R

min 2 MX cals

min 3 rest