CrossFit Program -10th April – 16th April 2023
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
10min
B Pistols x6-10el
B1 Kipping pull skilx12-15
120 X DU
21-15-9
box jumps.
Press-ups
rest 2min
Row/ski 500mtrs
21-15-9
DB squats rx20/12.5
DB push press
rest 2min
Bike 25cals
21-15-9
Burpees
sit-ups
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%
10min
B rev split squats x6el @2020
B1 Strict HSPU holds 3xME or Negatives with kick-up.
WOD
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
Deadlift
power clean
OH press
Press-ups
Pull-ups
AMRAP in 12 minutes
2x rope climbs
4x Dumbbell snatches (2×22.5/15)
6x Toes-to-Bar
12x DB squats