CrossFit Program -27th Febuary – 5th March 2023
Week 8. 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
20mins to do
A Deadlift 6×3,3,2,2,2,2 80-95%
A1 Bench press 6×3,3,3,2,2,2
10m
B HSPU 4x ME
B1 Rev drop lunges x6el
5x rounds
3x Wall walks
6x Box jump over
9x Single alt DB GTOH 22.5/15
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
2x rounds for max Kcals and reps
2min Cardio for mx Kcasl
rest 1min
2min max reps AMRAP
10x BB hang power snatch rx20/15 ONLY
20x air squats
rest 1min
Wednesday – Conditioning
Barbell complex 12min
YGIG per movement -smooth weight rx40/25
5x power clean
5x thrusters
“Stevie Wonder”
50 cals Bike, row, or ski
3 rounds
400mtr run (short block)
10x TTB
20x wall balls
20x burpee
10x pull-ups
50 cals Bike, row or ski
100 DU
If you have time:
50x banded pull aparts
50x banded curls
Thursday – Gymnastics
Friday – Squat and Pulling
20min
A Back squats 6×2 85%+
A1 Heavy single arm row 6x3ea
10min
B single leg squats x5el
B1 Pull-ups for Volume x10-12+
Buy in-big block run then:
3x rounds -dual DB rx 22.5/15
6x devil press
12x alt lunges
18x Kcals
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
Hang power clean and hang squat clean and press 10×1-20min
Anthony Waller Special.
Sunday – Service
Warm-up WOD 12min
12kcals
6x BB clean and press
12x air squats
Thrusters ladder E2MO2M
10x Thrusters @ 40/25Kg
8xThrusters @?
6xThrusters @?
4xThrusters @?
2x Thrusters @ heavy weight
16min for total kcals
every 2min
6x pull-ups