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Crossfit Program -13th Febuary – 19th Febuary 2023

Posted 12th February 2023 by Geoff Stewart

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


A Deadlift 6×3 80-95%

A1 Bench press 6×3



B Rev drop lungs x4el -heavy

B1 Negative HSPU x6-10 @3010



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


150 wall balls each

every 15 wall balls do 5x deadlifts @ 70/100kg



YGIG 1min cardio plus 6x T2B


Thursday – Gymnastics


Friday – Squat and Pulling


A Back squat 6×3 85%

A1 Heavy single arm row 6x3ea



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