Crossfit Program – 14th November – 20th November 2022

Week 11.

Monday – Clean & Jerk

Tuesday – Deadlift and pushing

Wednesday – Conditioning

Thursday – Gymnastics

Friday – Snatch

Saturday – Squat and Pulling

Sunday – Service

Monday-Clean & Jerk

A Segmented clean high pull (shin, knee, high hang), Hang muscle clean, Hang power and full clean

4×2,2,2,2,2 E2MO2M

B Split Jerk +Behind neck press 3×3+3

C Power or Squat clean and Jerk 6×1+1

Work/Rest with partner

90sec work

8x DB squats clean and press Rx 22.5/15

ME DU/singles

Tuesday – Deadlift and pushing

A Sumo Deadlifts  -building to a heavy triple for the day

A1 Incline Bench press -building to a heavy triple for the day

B Walking lunges 4×6-8each leg

B1 4x ME kipping HSPU plus Handstand holds

6 rounds each both working

P1 8x push-ups+16x KB swings

P2 Heavy Farmers holds

rest 2min

Banded tricep ext 50

50 T2B/T2R or 4 mins hollow holds

Wednesday – Conditioning

“Artie”

Complete as many rounds as possible in 20 minutes of:

5 pull-ups

10 push-ups

15 squats

5 pull-ups

10 thrusters, 45/30

12mins YGIG

Just keep moving

YGIG 12/15 Kcals each

6min YGIG

3x each Dball/sandbag to shoulder

Thursday-Gymnastics

Friday – Snatch

A Segmented Snatch high pull (shin, knee,high hang), Hang muscle snatch, Hang power and full snatch

4×3,3,3,3,3,3 – E2MO2M

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

C Squats or power Snatch 6×2 E2MO2M

10 rounds -hard n fast earn the rest

working in 2s change per round

5x pull-ups

3x HPSU

3x power cleans rx70/50

Saturday – Squat and Pulling

A Back Squats – Build to a heavy 3 for the day

A1 Chest supported DB rows 5×3 -HEAVY

B Pistols/1lg squats 4×6-10el rest 60

B2 Hanging beats swings to pull 4x

Anthony Waller Special

Sunday – Service

5 rounds

500 mtr row/ski

15 bench press

5 rope climbs

rest 5mins

20x BB complex for Time

5x Deadlifts

3x hang power cleans

1x Split jerk

Choose a weight you can maintain a flow with.