CrossFit Program -3rd April – 9th April 2023
Week 3. Keep it moving people check your % on your main lifts and keep working the skills and the magic will happen.
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 5×3-5 85%
A1 Strict Pull-ups/MU 5×4-8
10min
B Side single leg step up/pistols x6el @2020
B1 Horizontal bar rows x12-15 @2020
“Mashing the midline”
3-5x Wall walks between each round
21-15-9
DB Thrusters rx20/12.5
Wall ball sit-ups (GHD) -use db to anchor feet.
Tuesday – Clean & Jerk
A High pull, power clean, front squats, and press
5×5+5+5+5+5 E2MO2M
B Hang power clean and hang squat clean and press 6x (2+1) -15min
Paused (shin) Clean pulls 4×3-5 -heavy
YGIG rounds 5 rounds each.
90/30 work/ reset.
6x devil press 2xDB rx22.5/15
Kcals in the remaining time
These should be “HARD” Kcals
Wednesday – Conditioning
Warm up DU skills 6min
BB Cleans complex.
E2MO2M -16mins rx 60/45
7x Deadlifts
5x power clean
3x front squats
1x Thruster
“Dirty CF”
3 Rounds:
21x DU
15x DB squats clean rx20/15
9x Pull-ups
Directly Into…
3 Rounds:
21x Kettlebell Swings
15x T2B/T2R -no sit ups
9x DD Thrusters rx20/15
Thursday – Gymnastics
Friday – Deadlift and pushing
A Sumo Deadlift 5×3-5 85% Plus
A1 BB bench press 5×5 80%
10min
B rev split squats x8el @2020
B1 Strict HSPU 3xME or Negatives with kick up
3min per station 40/20 work to rest.
Thrusters rx 45kg/32.5kg
Change 1min.
Burpee -standards!
Change 1min.
Row, Bike or ski
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 8×2 @80%MX
Anthony Waller Special.
Sunday – Service
5 rounds
3x BB power snatch @60/45kg
6x burpees
3x clean and press @60/45kg
6x burpees
4×3 min efforts with 2min rest between
5x Power cleans rx75/50
ME rounds of :
“CINDY”
5x pull-ups
10x press ups
15x air squats