Crossfit Program – 17th October – 23rd October 2022
Week 7.
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, squat clean
4×3,3,3,3,3 E2MO2M
2 position power or squat clean and Jerk 6×2+1 -for quality 16min
Racks split Jerks – pins 4×3 E2MO2M
Working with a partner.
6x BB cleans rx 45/30 -hold final clean until the partner has done.
6x burpee into wall balls
Tuesday – Deadlift and pushing
A Sumo Deadlifts 6×4-6
A1 Incline Bench press 6×3-5
B Walking lunges 4×8-10each leg
B1 Handstand holds 4×10-30sec
Cardio intervals switch with partner -Total kcal
1x2mins ME Kcals
1x90sec
4×60 sec
Wednesday – Conditioning
Alt full rounds with partner E3MO3M for 4 rounds each
18/24 kcals
Remaining time ME power clean and press @75/55kg
Make the most of the rest and work each round HARD
working with a partner switch per movement
12x T2B/T2R
12x press ups
12x T2B/T2R
36x DU
Thursday-Gymnastics
Friday – Snatch
Snatch bar warm-up.
A Segmented high pull (shin, knee,high hang), Hang muscle snatch, Hang power, BTK snatch grip push jerk, Snatch balance and full snatch
5×3+3+3+3+3+3 – E2MO2M
B Squats or power Snatch clusters 6×3 E2MO2M
21,15,9
Db OH lunges
TTB /T2R
DB Devil snatch
Saturday – Squat and Pulling
A Back Squats – 5×3 plus 1x ME
A1 single arm DB rows 4×5-7ea -Heavy
B Pistols/1lg squats 4×6-10el rest 60
B2 Hanging beats swings to pull 4×3+1
Anthony Waller Special
Sunday – Service
3 Rounds for Time
50 Air Squats
7 Muscle-Ups / 14 Burpee pull-ups
10 Hang Power Cleans rx75/45kg
3x rope climbs
12kcals
2x rope climbs
24kcals
1x rope climbs
36kcals
1x rope climbs
24kcals
2x rope climbs
12kcals
3x rope climbs
rest 3mins
ME HSPU in 3mins