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Crossfit Program – 8th August – 14th August 2022

Posted 7th August 2022 by Geoff Stewart

Week 9.


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 – 8×5,3,1,5,3,1,1,1


B Front squats and Back squats 2×3+6 @75%A


Ladder  For quality for 10min

2x MU/pull-ups

2elx Pistol squats

4x MU/ pull-ups

4elx Pistol squats



YGIG “DU,  squats and rows”

54 DU / Singles

27x air squats

27x ring rows

42 DU / Singles

21x air squats

21ring rows

30 DU / Singles

15x air squats

15x ring rows

18 DU / Singles

9x air squats

9x Ring rows


Tuesday – Snatch

A Snatch grip high  pulls, hang power snatch, snatch -5x (3+3+1)  light rhythm reps


B Hang Power Snatch /Squat Snatch 8x (1+ 1)


4 rounds 2min on 2min off

16x single DB thrusters (8ea) rx 20/15kg

ME Kcals in reaming time

(run class in 2 waves)


Wednesday – Conditioning

32x Deadlifts rx75/45

24x Pull-ups (scales)

18x Power cleans rx75/45

12x Pul ups (scales)

6x Clusters rx75/45

YGIG per movement (split numbers)

12/15 Kcals each

20x D ball to shoulder -each

12/15 Kcals each

40x T2B/T2R

12/15 Kcals each

60x Box jumps

24/30 Kcals each

80x sit-ups

12/15 Kcals each

60x Box jumps

12/15 Kcals each

40x T2B/T2R

12/15 Kcals each

20x D ball to shoulder

12/15 Kcals each


Thursday – Gymnastics


Friday –Deadlift and pushing

A Deadlifts 6×2,2,2,1,1,1

A1 Bench press 5x 3


10mins to do:

B HSPU  3xME strict + kipping ME

B1 KB RDL 3×15-20


For Time

Cash-In: 75 calories

Then, 25-20-15 reps of:


Burpees over DB

Alternating Dumbbell Snatches (22.5/15 kg)


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 or squats clean and jerk 8×1-2 E2MO2M +


Anthony Waller Special.


Sunday Service

4 rounds
6 Power Cleans @rx85/60
12 Burpees
18 TTB
200m Run

10 Rounds of:
250/200m Row
5 Handstand Push-ups -scales