Crossfit Program – 3rd October – 9th October 2022

Week 5.

Monday – Clean & Jerk

Tuesday – Deadlift and pushing

Wednesday – Conditioning

Thursday – Gymnastics

Friday – Snatch

Saturday – Squat and Pulling

Sunday – Service

Monday-Clean & Jerk

Clean Deadlift, clean pull, muscle clean, power clean, deep power clean, squat clean

3×3,3,3,3,3,3 E3MO3M

2 position power or squat clean and Jerk

5×2+1 -for quality 10min

Racks Split Jerks

4×3 E2MO2M

buy in block run

3 rounds

6elx 1 Db rev lunge into thrusters rx 20/12.5

12x T2B/T2R/ rev crunches

Buy out

Cash out: block run

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 holds 4×10-30sec

5x rounds for time of:

30x box step-ups (lowish)

20x sumo DL high pulls -32/24

10x burpees

Wednesday – Conditioning

Y.G.I.G – Reps each below is each broken in any way you wish

10 – D-Ball over-shoulder

20 – DB Thrusters 20/15

30 – DB Lunges

40 – DB Renegade Rows

50 – Sit Ups

60 – Double Under

50 – Sit Ups

40 – DB Renegade Rows

30 – DB Lunges

20 – DB Thrusters

10 – D-Ball o/ shoulder

rest 4mins

12mins YGIG

300mtrs run, ski, row, or bike

Thursday-Gymnastics

Friday – Snatch

Snatch bar warm up.

A snatch Deadlift, high pull, Muscle snatch, Power snatch, OHS and full snatch

3×3+3+3+3+3+3 – for quality 12min

B 2x position Squats or power Snatch 6×3 -16min

alt full rounds with a partner

12x double DB deadlifts 22.5/15

8X DB push press

4x MU / strict pull-ups

Saturday – Squat and Pulling

A Back Squats – 5 x 5 @3010

A1 Single arm DB rows 4×8-10ea HEAVY

B RFE split squats 4×6-10 rest 60

B2 Hanging beats swings into pull 4×4-8

Anthony Waller Special

Sunday – Service

E2MO2M for 18min

3x back squats

6x DB bench press

9x box jumps

12x press ups

6min window

Row 1000mtrs

reaming time

10x cleans @60/54

4/10x pull-ups/MU

rest 2min

6min window

30x cleans@60/54

30x pull-ups

in reaming time

Row AFAP