Crossfit Program – 1st August – 7th August 2022
Week 8.
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 – 8×2,2,2,2,2,1,1,1
B Front squats and Back squats 2×3+6 @75%A
10mins for quality
10×1/2 weighted pull building to a heavy single
Single leg squats /pistols/ shrimp squats 3x4el between pull up efforts
YGIG 15,12,9,6,3 exercises
Box jumps
HR press ups
Burpee to target -” TARGET”
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
Teams 3- follow the leader when they clear the cardio- AMRAP 16mins
300m Row /bike/ Ski
6x D-ball to shoulder
Wednesday – Conditioning
Barbell cycling. YGIG rounds with a partner -“don’t” go heavy
5x Hang power clean
5x Cleans
5x Push press
12mins
7 Rounds for Time (Individual of YGIG movements)
“THE SEVEN”
7 Handstand Push-Ups
7 Thrusters rx45/30
7 Knees-to-Elbows
7 Deadlifts rx110/65
7 Burpees
7 Kettlebell Swings 24/16
7 Pull-Ups
Thursday – Gymnastics
Friday –Deadlift and pushing
A Deadlifts 6×2,2,2,1,1,1
A1 Bench press 5x 3-4 20min
slow and strong ladder -10mins
T2B/T2R x6
HSPU x6
Pistols x6
T2B/T2R x8
HSPU x8
Pistols x8
T2B/T2R x10
HSPU x10
Pistols x10
etc
YGIG -6min
6x Dual KB burpee deadlifts
YGIG -6min
8x KB swings
Saturday – Clean & Jerk
A: Clean high pull, hang power, front squats, push press 5-7×1+1+1+1 -15mins smooth
Work to a good weight for the day -NO missing
B: Power clean+ squats clean and jerk 8×1+1 E2MO2M +
Anthony Waller Special.
Sunday Service
“Inside joke” 12min
1x heavy clean and press
8/10 kcals
2x heavy clean and press
8/10 kcals
3x heavy clean and press
8/10 kcals
4x heavy clean and press
8/10 kcals
etc
3 rounds
21x T2R/T2B
15x HSPU
9x burpee box jump overs
Rest 2min
ME bike 2min