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CrossFit Program -10th April – 16th April 2023

Posted 9th April 2023 by Geoff Stewart

Week 4. This week we want you to check in with the RX weights and move that comfort zone, please.


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 5x 3-5 65-80% @3101

A1 Horizontal bar rows 4x 6-10


B Pistols x6-10el

B1 Kipping pull skilx12-15

120 X DU


 box jumps.


rest 2min

Row/ski 500mtrs


 DB squats rx20/12.5

DB push press

rest 2min

Bike 25cals




Tuesday – Clean & Jerk

A  OH press, Push press, push jerk, split jerk 3×3,3,3,3

A High pull, power clean, front squats 3×3,3,3,3

B Hang power clean and hang squat clean and jerk

8x heavy double for the day

5x rounds.

6x Power cleans Rx60/45

12x Pull-ups

18x Air squats

to finish

4min hanging hollow holds to pikes for form.

Wednesday – Conditioning

12min YGIG

3+6x BB clean press plus back squats rx60/45

“Big bag of chips”

Y.G.I.G – Split 50:50 anyway.

120 – KB Swings rx32/20

100/80 – Cals Mono- structural

80 – KB/DB dual push press

60 – KB/DB squat cleans

40 -T2B

20 – D-Ball over the shoulder

10 – D- Ball Squats (HEAVY)

6 -wall walks

30x DB curls

30x lateral raises

Thursday – Gymnastics


Friday – Deadlift and pushing

A Sumo Deadlift 5×3-5 80%

A1 BB bench press cluster 5×3+1+1 85%


B rev split squats x6el @2020

B1 Strict HSPU holds 3xME or Negatives with kick-up.



5x2min rounds with 1 min rest 15 min.

5x box jumps (overs)

7x pull-ups

11x burpees – RX chest to floor and hands over head

Start your new rounds where you finished your last round.

Saturday – Snatch

A Snatch pull, muscle snatch, power snatch, drop snatch, OHS.

5×5+5+5+5+5 – for quality 15min

Power or Squats snatches E2MO2M 8×1 @90%plus

Anthony Waller Special.


Sunday – Service

10-1 ladder (heavyish)

EMOM 30 mins rx70/50


power clean

OH press



AMRAP in 12 minutes

2x rope climbs

4x Dumbbell snatches (2×22.5/15)

6x Toes-to-Bar

12x DB squats