Crossfit Program – 7th November – 13th November 2022

Week 10.

Monday – Clean & Jerk

Tuesday – Deadlift and pushing

Wednesday – Conditioning

Thursday – Gymnastics

Friday – Snatch

Saturday – Squat and Pulling

Sunday – Service

Monday-Clean & Jerk

A Segmented high pull (shin, knee, high hang), Hang muscle clean, Hang power,  push jerk, and full clean and split jerk 4×2,2,2,2,2 E2MO2M

B Split and hold with Behind neck press 3×3

C Power or Squat clean and Jerk 6×1+1+1

6 rounds each

YGIG rounds with a partner

8x dual Db squats clean Rx 22.5/15

10/12kcals

Tuesday – Deadlift and pushing

A Sumo Deadlifts 6×4-6

A1 Incline Bench press 6×3-5

B alt rev drop lunges 4×4-6each leg

B1 4x ME kipping HSPU plus Handstand holds

AMRAP 12mins

8x Db snatch rx20/15

8x DB Box Step Ups rx20/15

rest 2min (clear the floor)

3min ME DU

Wednesday – Conditioning

Barbell cycling 20mins. YGIG rounds with a partner

5x power clean (floor)

5x hang squat clean

5x push press/jerk

 6 rounds each YGIG Movements AFAP

3x Dual devil press rx22.5/15

8/12 kcals

9x T2B/T2R

8/12 kcals

Thursday-Gymnastics

Friday – Snatch

A Segmented high pull (shin, knee, high hang), Hang muscle snatch, Hang power and full snatch 4×3,3,3,3 E2MO2M

B BTK snatch grip push jerk and snatch balance 3×3+3

C Squats or power Snatch  6×2 E2MO2M

12min rolling clock

1min BB sumo DL HP

1min Kcals

1min BB push press

1min Kcals

1min Wall balls

1min Kcals

Saturday – Squat and Pulling

A Back Squats – 6×5,3,3,3,3,3
A1 Chest supported DB rows 5×3-5 -HEAVY

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

Anthony Waller Special

Sunday – Service

Girls:

Jackie – 1000m Row,

50 Thruster @ 20/15kg,

30 Pull-ups

6x 90sec work + 1 rest

3x Clean and press – Heavy

ME Kcals reaming time