Crossfit Program – 26th December – 1st January 2023

Week 5. It’s anther 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

Closed

Tuesday – Snatch

Closed

Wednesday – Conditioning

BB complex 20 minsE2MO2M
3x Power cleans
2x Front squats
1x Push press/Jerk

Y.G.I.G – Reps each below is each broken in any way you wish.10 – D-Ball o/ shoulder
20 – DB Thrusters 20/15
30 – DB Lunges
40 – DB Renegade Rows
50 – Sit Ups
60 – Double Unders
50 – Sit Ups
60 – Double Unders
50 – Sit Ups
40 – DB Renegade Rows
30 – DB Lunges
20 – DB Thrusters
10 – D-Ball o/ shoulder

Thursday – Gymnastics

Friday – Deadlift and pushing

A Deadlifts 5×5
A1 Bench press 5×5

10mins work
B DB RDL 4×6-12
B1 Ring press ups x6-12

buy in 1000mtrs
5xrounds
6x Db snatches
3x rope climb
6x Db squats
3x MU/Burpee pull ups
buy out 1000mtrs

Saturday – Clean & Jerk

Anthony Waller Special

Sunday – Service