Crossfit Program -23rd January – 29th January 2023

Week 3. 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 Push

E3MO3M

A Deadlift 5×5 85% @3010

A1 Seated BB OH press 5×5 (pins) @3010

10min

B BB RDL x8el @4101

B1 Negative HSPU x4-8 @51X1

Cash in

800/1000 mtr run (Big or small block)

3x rounds

5x Pull-ups

10x HSPU/Dips

15x Box jump/stepovers

Cash-out

75/50 Calorie

Snatch

A Snatch pull, muscle snatch, power snatch, drop snatch, OHS

5×5+5+5+5+5 – for quality 15min

C Power or Squats snatches E2MO2M 8×2 @80%MX

YGIG rounds 5 rounds each

E2MO2M

6x devil press 2xDB rx22.5/15

Kcals in the remaining time

These should be “HARD” Kcals

Conditioning.

BB Cleans complex

E2MO2M -20mins rx 60/45

7x Deadlifts

5x power clean

3x front squats

1x Thruster

“Dirty old CF”

21-15-9

21x DU

15x DB squats clean

9x Pull-ups

Directly Into…

21-15-9

21x Kettlebell Swings

15x T2B/T2R

9x DD devil press

Squats and Pull

E3MO3M

A Back squats 5×5 85% @3010

A1 Weighted Pull-ups 5×5

10min

B Single leg box step up x8el

B1 Chest supported db row x8

3min per station 45/15 work to rest

Thrusters 30/20

Change 1min

Burpee

Change 1min

Row, Bike or ski

Time remains 100 ring rows

Cleans

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

6 rounds

3x BB power snatch @60/45kg

6x back squats

9x burpees

4×3 min efforts with 2min rest between

5x Power cleans 70/50

ME rounds of:

“CINDY”

5x pull-ups

10x press ups

15x air squats

Finish 100 T2B/T2R