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Crossfit Program – 12th September – 18th September 2022

Posted 11th September 2022 by Geoff Stewart

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


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


16x KB deadlifts -heavy

32x DU



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



Rower, Bike or Ski test

3min for max distance



alt Db snatches x6 @22.5/15kg



Box jumps x6 each




T2B/T2R x6 each




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



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


Rest 2 mins

6 Rounds

5 Hang Clean

5 Pull Ups /MU /rope climbs


3min For max Distance

rest 2min

2min for max distance

rest 1min

1min For max Distance