Crossfit Program – 18th July – 24th July 2022
Week 6. We are halfway through this phase and those skills are coming along well. Remember to take your time when you have time – form before load.
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
10min for quality
1x chest to bar power pull-ups or MU with 10-15 sec eccentric
3x squat jumps for height
2 rounds each Tag team with Partner
Short block run
ME horizontal ring row (feet on boxes)
Short block run
ME HR press-ups
Tuesday – Snatch
A Snatch grip high pull, paused drop under, snatch balance 5X1+1+1
B Power Snatch, Hang Squat Snatch
6x 1+ 1
C Snatch grip HVY Pulls 4×4-6
1000mtr Rowing /ski erg/800 run/50cals bike
3 rounds
6x D ball over the shoulder -heavy
12x DB push press RX20/12.5
18x burpees
1000mtr Rowing / ski erg / 800 run / 50clas bike
Wednesday – Conditioning
BB complex YGIG rounds for 12min
3x Hang power clean Rx /35/50
2x squat clean
1x cluster
“Victory – Hard and fast” either solo or YGIG movements
40/32 kcals
30 alt Db snatches 22.5/15
20x box jumps
10x alt single arm DVL squat clean n press 22.5/15
20x box jumps
30 alt Db snatches 22.5/15
40/32 Kcals
100x T2B
every break do 2 burpees
Thursday – Gymnastics
Friday –Deadlift and pushing 16min E2MO2M
A Podium Deadlifts 6×3-4
A1 Push press 6×3-4
10min for quality
B Rev drop lunges x6-8el
B1 kipping skill / Negative HSPU x6-8
16min
alt full rounds with a partner
12x double KB burpee deadlifts rx 24/18
6x pull-ups
4X KB Push press
Saturday – Clean & Jerk
A: Clean high pull, hang power, front squats, push press 5-7×1+1+1+1 -15mins smooth
B: Power clean, Front squat, jerk 6×1+3+1 E2MO2M
Anthony Waller Special
Sunday Service
20mins work -build weight through rounds
3-6x power cleans
12x air squats
3-6xpush press
12x press-ups
rest 1min BTWRS
For Time (15min cap)
2,000-meter Echo Bike
30 GHD or Toes-to-Bars
50 Alternating Dumbbell Snatches 22.5/15
30 GHD/Toes-to-Bars
20 Burpee Box Get Overs