Crossfit Program -13th Febuary – 19th Febuary 2023
Week 6. You’ll be stepping it up this week we getting into our intensification zone you’ll be lifting some heavier weights for lower reps but you’ll be doing some more sets.
Monday – Deadlift and pushing
Tuesday – Snatch
Wednesday – Conditioning
Thursday – Gymnastics
Friday – Squat and Pulling
Saturday – Clean & Jerk
Sunday – Service
Monday – Deadlift and pushing
E4MO4M
A Deadlift 6×3 80-95%
A1 Bench press 6×3
10min
B Rev drop lungs x4el -heavy
B1 Negative HSPU x6-10 @3010
WOD
5x2min rounds with 1 min rst -15 min
12x box jumps
12x pull-ups
12 burpees
Start your new rounds where you finished your last round -count your reps, please.
Tuesday – Snatch
Snatch BTK press, jerk, drop snatch
3x3x3x3 E90sec
Snatch pull, muscle snatch, power snatch
3×3,3,3 e90sec
C Power or Squats snatches
E2MO2M 8×2 @80%MX
YGIG rounds 5 rounds each
90/30 work/ reset
3x devil press into 3x thrusters 2xDB rx22.5/15
KCal in the remaining time
Wednesday – Conditioning
EMOM YGIG 16mins
3x power clean
Then
150 wall balls each
every 15 wall balls do 5x deadlifts @ 70/100kg
into
Kcals
YGIG 1min cardio plus 6x T2B
Thursday – Gymnastics
Friday – Squat and Pulling
E4MO4M
A Back squat 6×3 85%
A1 Heavy single arm row 6x3ea
10min
B single leg squats x6-10el
B1 Assisted Pull x10-15
“Sandy Cheeks”
3 Rounds:
30/24 Calorie
30 AbMat Sit-ups
30 Single Dumbbell Hang Power Snatch (17.5/12.5)*
*Switch arms every 5 reps
Saturday – Clean & Jerk
Push press, push Jerk, split jerk.
3×3,3,3 E90sec
High pull, muscle clean, power clean
3×3,3,3 E90sec
B Hang power clean and hang squat clean and press
8x 1+1 -20min
Anthony Waller Special.
Sunday – Service
Buy in 1000mtrs Rowing /ski
50x clean and press EMOM 2xd ball over shoulder – heavy
Cash-out 1000mtr Bike
AMRAP 16min
20x Db walking lunges
15x box jump overs
20x wall balls
15x Kcals