Crossfit Program – 19th September – 25th September 2022
Week 3.
It’s a good week this one. Tie your shoelaces tight you’re going need it.
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
Muscle clean, High pull, Power Clean, front squats, Full Clean
4×5,5,5,5,5 E3MO3M
3 position power / squat clean and jerk
6×1 -for quality 15min
Clean shrug -Heavy (ish)
3×4-6 E2MO2M
3 RFT
400m Run or cals x18/ 24
4-8 Muscle-ups
(8 burpee pull-ups)
16x press ups
32x air squats
Tuesday – Deadlift and pushing
A Deadlifts 5×5 @30X0
A1 Bench press 5×5 @3010
B Split stance RDL 4×8-10each leg
B1 Handstand kick-ups to hold 4x20sec (soft kick-ups)
AMRAP 6min -fast
12x AKB swings -Heavy
12x Hr press ups
rest 1 min
AMRAP 6min -fast
6elx split jumps or alt lunges
12x T2B / T2R
Accessories
50x banded pull apart
50x banded hammer curls
Wednesday – Conditioning
20mins work YGIG per movement
6x power cleans rx 60/45
12x air squats
6x push press
12x press ups
rest 1min
For total kcals and reps
Row x2mins
2x Db devil press x2min 20/12.5
Bike x2 mins
Thursday-Gymnastics
Friday – Snatch
Snatch bar warm-up.
Snatch bar warm-up.
A Drop snatch, Muscle snatch, power, OHS and full snatch
5×5+5+5+5+5 – for quality 15min
B 3x position Squats or power Snatch 6×3
buy in 45/60kcals each
4x rounds each YGIG per round
Dual Db push press x12 @22.5/15kg
Burpees over DB x8
Cash-out 45/60kcals each
Horizontal ring rows x2min
Ski 2min
Box jumps 2min
Saturday – Squat and Pulling
A Back Squats – 5 x 5 @3010
A1 Chest supported DB rows 4×8-10ea
B RFE split squats 4×6-10 rest 60
B2 Hanging beat swings 4×12-16
Anthony Waller Special.
Sunday – Service
21minsE3MO3M
BB complex
7×9,7,5,3,1,1,1 reps each round
deadlifts
Power clean
front squats
push press/jerk
5 RFT
400m Run/Row/Ski
rope climbs
x5,4,3,2,1
burpee box jumps
x25,20,15,10,5