CrossFit Program -6th March – 12th March 2023
Week 9. 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 build to a heavy single for the day 80-95% -3,3,2,2,1,1
A1 Bench press build to a heavy single for the day 80-95%-3,3,2,2,1,1
10mins
B HSPU 3 xME
B1 BB RDL x3
6 rounds AFAP
16x AKBS -rx 24/16
8x T2B / T2R
4x burpees
Banded pull-a parts x50
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 16min
To build to heavy singles @90%MX
Partner alt rounds 5x each
single DB snatch x8 -heavy
8x Box jumps
into
DU/Singlesx200 each broken as you wish.
into
Air squats 100 each broken as you wish.
Wednesday – Conditioning
WALLERP
40mins time cap
with one barbell complete
Strict press x10
Back squats x10
Deadlift x10
in the remaining time. 2 rounds max reps
Unbroken press-ups and Unbroken Deadlifts @ BW
Thursday – Gymnastics
Friday – Squat and Pulling
20min
A Back squats build to a heavy single for the day 80-95%
A1Pull ups build to a heavy single for the day 80-95%
10min
B single leg squats x4-8el
B1 Pull ups for Volume x10-12+
YGIG per movement 4 rounds each.
500mtr row/ski
Dual DB snatch into squats 6+12
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 10×1 -20min
Anthony Waller Special.
Sunday – Service
20x deadlift @ 100/70kg
20x Pull-ups
20x power cleans@ 75/50kg
20x HSPU
20x front squats@ 60/40kg
20x Pull-ups
20x push press@ 45/30kg
20x HSPU
80x Thrusters @ 20/15
rest 5 mins
Cardio 8min AFAP