Crossfit Program – 5th December – 11th December 2022

Week 2.

Monday – Squat and Pulling

Tuesday – Snatch

Wednesday – Conditioning

Thursday – Gymnastics

Friday – Deadlift and pushing

Saturday – Clean & Jerk

Sunday – Service

Monday – Squat and Pulling

A Back Squats – 5×5 E2MO2M

12mins AMRAP for Quality

B Double bench DB row x6

B1 RFE split squats x6el

“Buy, Buy, Buy”

Buy-In: 50/40 Calorie

Into Max Rounds in 10mins

30x Double-Unders

alt rounds between

16xKB goblet Squats 24/16

8x pull-ups

Hanging tucks 8x slow with control

Tuesday – Snatch

Snatch bar warm-up.

A Snatch high pull, Hang muscle snatch, power snatch 3×2,2,2

B Snatch jerk and snatch balance, OHS 3×2,2,2

C EMOM x12min

Power Snatch-build to a heavy double

YGIG Bike/ski only

160/200 kcals

8/10 kcals each

into

50each single DB snatches 22.5/15

Wednesday – Conditioning

BB Cleans complex

YGIG -20 mins -per round

7x Deadlifts

5x power clean

3x front squats

1x Thruster

YGIG per round x6 rounds each

12/15 kcals

6 burpees

into

100 sit-ups each

Thursday – Gymnastics

Friday – Deadlift and pushing

Deadlifts 5×3

12min AMRAP for Quality

B Rev drop lunges 4×6-8each leg

B1 Bench press 4×4-12

12min up the ladder 1 Plus 3

1x wall walks

3x wall balls

2x wall walks

6x wall balls

3x wall walks

9x wall balls

etc

Lying banded hamstring curls x50

Saturday – Clean & Jerk

Cleans

The Waller Special

Sunday – Service

12/16Kcal

1x round “CINDY”

12/16Kcal

2x round “CINDY”

12/16Kcal

3x round “CINDY”

12/16Kcal

4x round “CINDY”

Bar weight to remain the same throughout

4 Rounds

9 Thrusters (medium)

9 Burpee

Rest 2 mins

5 Rounds

7 Front Squats

7 HSPU

Rest 2 mins

6 Rounds

5 Hang Clean

5 Pull Ups /MU

Rest 2 mins

5 efforts for max weight clean and jerk.