Crossfit Program – 24th October – 30thOctober 2022

Week 8.

Monday – Clean & Jerk

Tuesday – Deadlift and pushing

Wednesday – Conditioning

Thursday – Gymnastics

Friday – Snatch

Saturday – Squat and Pulling

Sunday – Service

Monday-Clean & Jerk

Muscle clean, Clean pull, hang power clean, squat clean, split jerk
3×3,3,3,3 E2MO2M

Split hold with behind neck press 3×6

Power or squat clean and Jerk 6×2+1 -for quality 15min

YGIG 15,12,9,6,3
Box jumps
wall balls

rest 2 mins
ME bike for Kcals in 1 min

Tuesday – Deadlift and pushing

A Sumo Deadlifts 6×4-6
A1 Bench press 6×3-5

B RFE split squats 4×4-6 each leg
B1 4x ME kipping HSPU plus 10sec Handstand hold

Teams 3- follow the leader when they clear the cardio- AMRAP 16mins
250/300m Row /bike / Ski
6x D-ball to shoulder

Wednesday – Conditioning

Barbell cycling. YGIG rounds with partenr
5x hang power clean
5x cleans
5x push press
12mins for quality

7 Rounds For Time (Individual or YGIG movements )
“THE SEVEN”
7 Handstand Push-Ups
7 Thrusters rx45/30
7 Knees-to-Elbows
7 Deadlifts rx110/65
7 Burpees
7 Kettlebell Swings (2/1.5 pood)
7 Pull-Ups

Thursday-Gymnastics

Friday – Snatch

A High pull, Muscle snatch, Hang power snatch, OHS and full snatch
3×3,3,3,3,3,3 – E2MO2M

B Snatch Jerk 2×3

C Snatch balance 2×3

C Squats or power Snatch  6×2 E2MO2M

YGIG -6min
6x Dual KB burpee deadlift
6x Kb push press

rest 2min
YGIG -6min
8x AKBSwings
6el KB Rev lunges

Saturday – Squat and Pulling

A Back Squats – 6×5,5,3,3,3
A1 single arm DB rows 5x5ea

B Pistols/1lg squats 4×6-10el rest 60
B2 Hanging beats swings to pull 4×3+1

Anthony Waller Special

Sunday – Service

“inside joke” 15min
1x heavy clean and press
8/10 kcals
2x heavy clean and press
8/10 kcals
3x heavy clean and press
8/10 kcals
4x heavy clean and press
8/10 kcals
etc

3 rounds
21x T2R/T2B
15x HSPU
9x burpee box jump overs
Rest 2min
ME Cardio 2mins