CrossFit Program -20th Febuary – 26th Febuary 2023

Week 7. the gains train is rolling along.

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 Ring/bar dips 6x ME

10min

B BB RDL x6-10

B1 HSPU xME – any way you want

WOD

YGIG

Partner 1 does 1 round

Bench press x10 @70%BW

Box step-overs x10

Partner 2 works on Kcals until p1 has finished a round

ME Kcals

Until  have done 300kcals total

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 E90sec 8×1 @90%MX

buy in 40/50kcals

3x rounds

Wall walks x6

Box jumps x12

Cash-out 40/50kcals

Wednesday – Conditioning

“The Old Goat”

12min AMARP – RX 60/45

1x power clean

3x push press

5x Deadlift

10x press-ups

21mins work YGIG

90sec effort per piece of cardio equipment for total team distance

4min YGIG

ME T2B/T2R

Thursday – Gymnastics

Friday – Squat and Pulling

E3MO3M

A Back squat 6×2+1 85%

A1 Weighted pull-ups 6x ME

10min

B Single leg squats x6-10el

B1 Supported bench rows x10-12

“The Ginge”

1000mtr row or ski

into 10 rounds

5x Thrusters @60/45kg

5x pull-ups

1000mtr row or ski -same piece of equipment

Saturday – Clean & Jerk

A Push press, push Jerk, split jerk. 3×3,3,3 E90sec

B High pull, muscle clean, power clean 3×3,3,3 E90sec

C  Hang power clean and hang squat clean and press 8x 1+1 -20min

Anthony Waller Special.

Sunday – Service

12min work

BB complex -lightish

5x deadlifts

5x Power clean

5x front squats

5x push press

Hero workout

“THE SEVEN”

7 Rounds for Time

7 Handstand Push-Ups

7 Thrusters 60/45kg

7 Knees-to-Elbows

7 Deadlifts 100/75kg

7 Burpees

7 Kettlebell Swings 24/16kg

7 Pull-Ups

rest 5min then:

Cardio 1min efforts 1min easy