Crossfit Program – 10th October – 16th October 2022

Posted 9th October 2022 by Geoff Stewart

Week 6.

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 E2MO2M

2 position power or squat clean and Jerk 6×2+1 -for quality 16min

Racks split Jerks – pins 4×3 E2MO2M

2 rounds each

Row 1min ME

ME 1min wall balls

Ski 1min ME

ME 1min Pull up/ring rows

Max kcals and reps, please

Tuesday – Deadlift and pushing

A Sumo Deadlifts 6 x 6

A1 Incline Bench press 6×3-5

B Walking lunges 4×8-10each leg

B1 Handstand holds 4×10-30sec

unbroken on reps-27,21,15,9,3

Sumo Deadlifts @45/30

BB push press @45/30

Burpees

Cash-out if you have time

1000mtr Rowing / ski erg / 800 run / 50clas bike

Wednesday – Conditioning

BB complex YGIG rounds for 16min

3x Hang power clean Rx35/50

2x squat clean-floor

1x cluster

30mins – pump

45s bike

12-16 gorilla row 2×20/32kg KB

45s ski

12-16 dual clean and press 2×22.5

45s Row

12-16 DB bench floor press 2×22.5g

Thursday-Gymnastics

Friday – Snatch

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

3×3+3+3+3+3+3 – E2MO2M

B Squats or power Snatch clusters 6×3 E2MO2M

alt full rounds with a partner

9x BB deadlifts 45/30

6X BB Thrusters

3x Pull-ups

“Speed of rounds”

Saturday – Squat and Pulling

A Back Squats – 6×3

A1 Chest supported DB rows 5×6-8ea

B Pistols/1lg squats 4×6-10el rest 60

B2 Hanging beats swings to pull 4×3+1

Anthony Waller Special

Sunday – Service

7 rounds for time

5x cleans 60

5x front squats

5x pull-ups

5x CTB or MU

For Time

30x kcals Echo bike

30x T2B/T2R

20x kcals Ski erg

20x box jumps

10x Rower

10x HSPU