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Crossfit Program – 26th September – 2nd October 2022

Posted 25th September 2022 by Geoff Stewart

Week 4.


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 5×3,3,3,3,3 E3MO3M


2 position power or squat clean and Jerk 5×1+1 -for quality 12min


Racks split Jerks 4×3




KB sumo high pulls 24/16

Box jumps



Tuesday – Deadlift and pushing

A Deadlifts 5 x 5 @30X0

A1 Bench press 5×5 @3010


B Split stance RDL 4×8-10each leg

B1 Handstand holds 4x?

100 DU

Single Db clean n press 12+12

80 DU

Single Db clean n press 10+10

60 DU

Single Db clean n press 8+8

40 DU

Single Db clean n press 6+6

20 DU

Single Db clean n press 4+4



50x  banded extensions

50x Trice band ext


Wednesday – Conditioning

“Hero workout”


Complete as many rounds as possible in 20 minutes of:

5 pull-ups

10 push-ups

15 air squats

5 pull-ups

10 thrusters, 45/30


21mins YGIG

Just keep moving

YGIG 12/15 Kcals each

every 3rd min 6 burpees together




Friday – Snatch

Snatch bar warm-up.

A Drop snatch, Muscle snatch, power, OHS and full snatch5x3+3+3+3+3 – for quality 15min


B 2x position Squats or power Snatch 6×3


YGIG reps as you want

100 wall balls

100x box jump overs

100 KBS

100 KB step ups

100 Burpees

In the time remaining ME Sit-ups/T2B – 10s


Saturday – Squat and Pulling

A Back Squats – 5 x 5 @3010

A1 Single arm DB rows 4×8-10ea -Heavy


B DB Box step ups 4×6-10el rest 60

B2 Hanging beats swings 4×20


Anthony Waller Special


Sunday – Service

Row/ski /bike 500mtrs between each round
3x 21-15-9
wall balls
Box jumps


5 rounds of AMRAP 3min
3 Power Cleans (75/60)
6 Pushups
9 Air Squats
rest 1min between rounds