CrossFit Program -13th March – 19th March 2023
Week 10. This is the final week of this phase of training. We are asking you to test some numbers this week. We are not asking for 1rep maxes if your not feeling but just a good solid lift for the day there are some solid workouts coming your way. Work hard and reap the rewards.
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 heavy single for the day 80-95%
A1 Bench press build to a heavy single for the day 80-95%
10min -quality
HSPU x ME
Rev dop lunges x6el
4 rounds each YGIG per round AFAP.
Kcals 12/15
6x devil press Rx20/12.5
into
50 each T2B/T2R
broken as you wish.
Tuesday – Snatch
Snatch BTK press, jerk, drop snatch. 3x3x3x3 E90sec
Snatch pull, muscle snatch, power snatch. 3×3,3,3 e90sec
Power or Squats snatches 16min
To build to heavy singles @90%MX
“Weight does matter”.
partner 1min on 1min off
the aim is to cover you and your partners weight in pounds in Kcals AFAP
rest 1min
complete wall balls of total combined weight in Kilos
Wednesday – Conditioning
12min Alt rounds of “CINDY”
5x pull ups
10x press ups
15x air squats
“BARON”
10 rounds
3x rope climbs
6x HSPU
9x D-ball GTOS
30x DU
Max Kcals in a YGIG to
Finish
Thursday – Gymnastics
Friday – Squat and Pulling
20min
A Back squats build to a heavy single for the day 80-95%
A1 Pull-up build to a heavy single for the day 80-95%
10min
B single leg squats/Pistols x6-10el
B1 Pull-ups for Volume x10-12+
15-12-9
alt arm Db snatches rx22.5/15
T2B/T2R
into
36/46 kcals AFAP
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
10 rounds for time
5x bench press @75%BW
5x power cleans @ 75% BW.
4x rounds AFAP.
500mtrs row/ski
3x rope climbs
6x Box jump overs.