Crossfit Program – 22nd August – 28th August 2022

Week 11.

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 2×2+4 @80%A

12mins For quality

3xweighted pull-ups @60X0

3x Pistol squats @3100

Work/ Rest with partner

1min window

8x Db squats clean Rx 22.5/15

ME DU/singles

Tuesday – Snatch

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

B Power Snatch or Squat Snatch 8×2,2,2,2,1,1,11

Partner workout -break reps as you wish

Block run -Together

30x BB snatches 30/20kg- each

20x box jumps -each

10x burpee to target -each

20x box jumps -each

30x BB snatches 30/20kg- each

Wednesday – Conditioning

Barbell cycling. YGIG rounds with partner

5x power clean

5x hang power clean

5x cleans

24min E2MO2M

Alt rounds with Partner for 6 rounds each

3x squat clean and press

6x Pull-ups

in the remaining time

Max Calories

Thursday – Gymnastics

Friday –Deadlift and pushing

A Deadlifts 6×2,2,2,1,1,1

A1 Bench press 5x 3-4 20min

20 rounds each

working in 2s change per round

5x pull-ups

3x HPSU

1x power dean RX 85/60

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 or squats clean, jerk 8×1+1 E2MO2M

Anthony Waller Special.

Sunday Service.

20x BB complex for Time -choose a challenging weight you can do a round unbroken.

5x Deadlifts

3x hang power cleans

1x Split jerk

rest 5mins

40/56 Kcals bike

30 Toes-to-Bars

50 Alternating Dumbbell Snatches 22.5/15

30 Toes-to-Bars

20 Burpee Box Get Overs