Crossfit Program – 12th December – 18th December 2022

Week 3.

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

B single arm DB row x6

B1 DB Box step ups x6el

3 RFT

400m Run or cals x 18/ 24

4-8Muscle ups /8xburpee pull-ups

16x press ups

32x air squats

Tuesday – Snatch

Snatch bar warm-up.

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

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

C Power Snatch E30sec 1x10min

AMRAP 12min -YGIG rounds

16x AKB swings -Heavy

8x HSPU

4x T2B

Wednesday – Conditioning

Working in YGIG Per movement

 YGIG reps 21-15-9-15-21

Hang power clean and press @45/30kg

Air squats

“Rowing and then some more”

YGIG AFAP tag team style

500mtrs each

400 mtrs each

300 mtrs each

200 mtrs each

100 mtrs each

100x sit-ups

Thursday – Gymnastics

Friday – Deadlift and pushing

Deadlifts 6×3

B DB RDL 4×10-12

B1 HSPU 4×4-12

50x Wall balls

60x DU

40x Burpees

50x DU

30x Box jumps

40x DU

20x T2B

30x DU

10x MU/burpee pull ups

Saturday – Clean & Jerk

Anthony Waller Special

Sunday – Service

21minsE3MO3M

BB complex

7×9,7,5,3,1,1,1 reps each round

deadlifts

Power clean

front squats

push press/jerk

5x rounds for time

Rope climbs x3

DB lunges x6el

Burpee box jumps x9