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Crossfit Program -16th January – 22nd January 2023

Posted 15th January 2023 by Geoff Stewart

Week 2. Stimulus, recovery and adaption. It all makes sense.

Monday – Deadlift and pushing

Tuesday – Snatch

Wednesday – Conditioning

Thursday – Gymnastics

Friday – Squat and Pulling

Saturday – Clean & Jerk

Sunday – Service


Deadlift and pushing

E90sec on 90sec

A Deadlift 4×6 @65-85% @3010

A1 Bench press 4×8-10 @4010



B DB Rev drop lunges x8el -Heavy

B1 Seated DB OHP x8-12 @3010


4x2min rounds each with 1 min rst

Partner 1

ME kcals 2min

Partner 2

ME 16x alt DB snatch – 22.5/15kg

8 burpees

Start your new rounds where you finished your last round


5x hang “ball ups”



Pull snatch, power snatch, Drop snatch, OHS

5×5+5+5+5+5 – for quality 15min


Power or Squats snatches

E2MO2M 6×3 @70%MX

5 mins 10x Vertical jumps -take your time


3x Rounds For the Time

21x Kettlebell Swings 24/16

15x Box jumps

9x T2B



YGIG as you wish (reps each)

100 DU

100 wall balls

80 DU

80 Box “stepovers”

60 DU

60 Pull-ups

40 DU


20 DU

20 D-Ball over shoulder


10x MU/Burpee pull ups

Rest 3mins

YGIG -10min for max distance
13-16Kcals each

100x banded pull aprts
100x bicep curls




Squats and press

E90sec on 90sec

A Back squats 4×6-8 65-85%

A1 Single arm Db rows 4×6-10ea



B FFE split squats x8el

B1 Assisted pull ups x8-15 “VOLUME”


1000mtr Rowing /ski erg or 800 run or 50cals bike

3 rounds

6xD ball over shoulder

12x DB push press 20/15kg

18x burpees

1000mtr Rowing / ski erg / 800 run / 50clas bike

Rest 3mins

YGIG -12min for max distance

13-16Kcals each


100x banded pull parts

100 bicep curls


Cleans and Press

A High pull, power clean, front squats and press

  5×5+5+5+5+5 E2MO2M


B Hang power clean and hang squat clean and press

6x (2+1) -15min

C Clean pulls 4×4-6 -heavy


Anthony Waller Special.


Sunday Service

9 kcals

9 burpees

1 round of DT

12x DL

9x hang power cleans

6x push press

Rest 2min


5x rope climbs


4x rope climbs


3x rope climbs


2x rope climbs


1x rope climbs