Crossfit Program – 19th December – 25th December 2022

Week 4. It’s a short week this one but stick to the plan and keep moving.

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 – 6x40sec @70%+ E2MO2M

10min AMRAP for quality

B Strict pull-ups x ME

B1 RFE split squats x4-6el

100 Thursters @40/30 for time every 2mins 10 T2B/T2R

3x20xGHD sit ups (med ball- see Geoff)

Tuesday – Snatch

Snatch bar warm-up.

Snatch high pull, Hang muscle snatch, power snatch, Snatch balance, Full snatch.

5×2,2,2,2,2,2

C Power or Squat Snatch 6×3,3,2,2,1,1

buy in 45/60kcals each

4 rounds each YGIG per round

Dual Db push press x12 @22.5/15kg

Burpees over DB x8

Cash-out 45/60kcals each

Wednesday – Conditioning

“Hero workout”

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

21mins YGIG

Just keep moving

YGIG 12/15 Kcals each

every 2nd round do6 burpees together

Thursday – Gymnastics

Friday – Deadlift and pushing

Deadlifts 6×5,5,3,3,1,1

B Bench press 4×6-8

B1 DB RDL 4×6-12

YGIG reps as you want

100 wall balls

100x box jump overs

100 KBS

100 KB step ups

100 Burpees

In the time remaining bicep curls and tricep ext

Saturday – Clean & Jerk

Anthony Waller Special

Sunday – Service

Enjoy your day off