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CrossFit Program -27th March – 2nd April 2023

Posted 26th March 2023 by Geoff Stewart

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



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



B Wall walk with 10sec hold at wall x2-4




800/1000 mtr run (Big block)

5x rounds

5x Pull-ups, NO ring rows

10x Dips / HSPU

15x Box jumps 24/20


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


2-3x Rope climbs