CrossFit Program -27th March – 2nd April 2023
Week 2. this week we want you to keep the focus on those numbers but we are going to spend some time working on that skill we all need to master.
Monday – Squat and Pulling
Tuesday – Clean & Jerk
Wednesday – Conditioning
Thursday – Gymnastics
Friday – Deadlift and pushing
Saturday – Snatch
Sunday – Service
Monday – Squat and Pulling
A Front squats 4x 5-7 65-75% @3101
A1 Horizontal bar rows 4x 6-10
10min
B 1lg side box squats/pistols x6-10el
B1 Pull-ups for Volume x12-15 plus 5 bar shrugs
YGIG 27-21-15-9
single DB lunges.
single DB alt OHP
Accumulate 5min rocking hollow holds.
Tuesday – Clean & Jerk
A High pull, Muscle clean, power clean, front squats and press
5×5+5+5+5+5 E2MO2M
B Hang power clean and hang squat clean and press @60-70%Max
6×3 -15min
3 Rounds for time
21x Kettlebell Swings 24/16
15x Burpees
9x T2B -not sit-ups
Rest 2min
24 Kcals AFAP -this is one hard effort, please
Wednesday – Conditioning
YGIG – Complex -reps as you wish.
Deadlifts x80 @100/70
Hang power cleans x60 @70/45
Push press x40 @50/30
Clusters x20 @30/20
Rest 3mins
YGIG -12min for max Kcals
10-12Kcals each plus 3 box jump/step-overs
To finish
50x banded pull-a-parts.
50 bicep curl
Thursday – Gymnastics
Friday – Deadlift and pushing
A Sumo Deadlift 4×5-7 65-75% @2002
A1 BB OHP 4×6-8 @30X0
10min
B Wall walk with 10sec hold at wall x2-4
B1
Cash-in
800/1000 mtr run (Big block)
5x rounds
5x Pull-ups, NO ring rows
10x Dips / HSPU
15x Box jumps 24/20
Cash-out
75/50 Calorie
Saturday – Snatch
A Snatch pull, muscle snatch, power snatch, Drop snatch, OHS
5×5+5+5+5+5 – for quality 15min
C Power or Squats snatches
E2MO2M 6×3 @70%MX
Anthony Waller Special.
Sunday – Service
10 min AMRAP
12 kcals
16x DB clean and press rx 17.5/12.5
20x air squats
6 rounds
9 kcals
9 burpees
1 round of DT
12x DL
9x hang power cleans.
6x push press.
Rest 2min
12mins
2-3x Rope climbs
12/15Kcals