Crossfit Program – 8th August – 14th August 2022
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
etc
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:
Toes-to-Bars
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