Crossfit Program – 25th July – 31st July 2022

Week 7.

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 – 6×2 E2MO2M

B Front squats and Back squats 2×3+6 @70%A

8mins for quality

3xefforts MRP Pull-ups

single-leg squats / pistols x6-12el

6min work

21-15-9

Dual KB rack squat

pull-ups

6min work

21-15-9

Dual KB Deadlifts

push press

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 4×3

Cardio intervals switch with partner

1x2mins ME Kcals

1x90sec ME Kcals

4×60 sec ME Kcals

Wednesday – Conditioning

E4MO4M for 5 rounds

16/20 kcals

6-8x power clean and press @75/45kg

working with a partners 16mins.

Switch after Kcals

P1

24/30 Kcals

P2 -1round

13xKB/Db Squat clean

13x down ups

13x dual KB/DB rows

Thursday – Gymnastics

Friday –Deadlift and pushing

A Podium Deadlifts 5×3-4 90sec

A2 Bench press 5x 3-4 rst 90sec

8 Rounds each alt rounds with a partner

12x Deadlifts @ RX 110/70Kg

6-8x Handstand Push-ups-scales

Lying banded hamstring curls x16

banded ext rotations x12ea

Saturday – Clean & Jerk

A: Clean high pull, hang power, front squats, push press 5-7×1+1+1+1 -15mins smooth

B: Power clean, squat clean and jerk 8×1+1 E2MO2M

Anthony Waller Special.

Sunday Service

3 Rounds for Time

50 Air Squats

7 Muscle-Ups / 14 Burpee pull-ups

10 Hang Power Cleans rx74/45kg

5x rope climbs

12 kcals

3x rope climbs

24 kcals

1x rope climbs

36 kcals

1x rope climbs

24 kcals

3x rope climbs

12 kcals

5x rope climbs

2sets

40x bicep EZ bar curls

20x Db rev curls