Crossfit Program – 12th September – 18th September 2022
Week 2 testing week.
Testing week is with you check out the program choose your battle and put some numbers down.
Monday – Clean & Jerk
Tuesday – Deadlift and pushing
Wednesday – Conditioning
Thursday – Gymnastics
Friday – Snatch
Saturday – Squat and Pulling
Sunday – Service
Monday-Clean & Jerk
Clean bar warm-up
“TEST”
BB complex. 20mins to establish a max weight for the below
1x DL
1x hang power clean
1x front squat
1x jerk
EMOM 16min
Kcals 12-16
Hanging tucks x3 slow with control
DU 40-60
Pronated superman hold with light DB 40sec
Tuesday – Deadlift and pushing
A Deadlifts 4 x 6 @30X0
A1 Bench press 4×8-10 @3010
B RFE split squats 4×10-12each leg
B1 Incline 4×10-12 DB press
6 rounds AFAP
8x HSPU
16x KB deadlifts -heavy
32x DU
Accessories
50x banded pull apart
50x banded hammer curls
Wednesday – Conditioning
BB clean and press ladder YGIG for 16min
Hang Power clean and press – 1,1,2,2,3,3,4,4 etc rx 45/30
“TEST”
Rower, Bike or Ski test
3min for max distance
AMRAP 3min YGIG
alt Db snatches x6 @22.5/15kg
AMRAP 3min YGIG
Box jumps x6 each
AMRAP 3min YGIG
T2B/T2R x6 each
Thursday-Gymnastics
Friday – Snatch
Snatch bar warm-up.
A Muscle snatch +drop snatch
6×3+3 – for quality 12min
B 3 position Squats or power Snatch 6×3 12min
“TEST”
Fight Gone Bad
3 rounds for max reps of:
1 minute of wall-balls
1 minute of sumo deadlift high pulls 30/45kg
1 minute of box jumps
1 minute of push presses
1 minute of rowing (calories)
Rest 1 minute
Saturday – Squat and Pulling
A Back Squats – 4 x 8-10 @3010
A1 Single arm DB rows 4×01-12ea
B Box step ups 4×6-10 rest 60
B2 Hanging arch to hollow swings 4x
Anthony Waller Special.
Sunday – Service
4 Rounds
9 Thrusters rx 50/35
9 Burpee
Rest 2 mins
5 Rounds
7 Front Squats
7 HSPU
Rest 2 mins
6 Rounds
5 Hang Clean
5 Pull Ups /MU /rope climbs
Cardio
3min For max Distance
rest 2min
2min for max distance
rest 1min
1min For max Distance