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Crossfit Program – 18th July – 24th July 2022

Posted 17th July 2022 by Geoff Stewart

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



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