CrossFit Program -17th April – 23rd April 2023
Week 5. Looking for consistency this week, 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 6×3 80%
A1 Weighted Pull-ups 5x 3-6
10min
B Pistols x6-10el
B1 V sit ups x20
“Single DB Big nose”
4x2min work 1min rest RX20/12.5
12/12 DB squat cleans plus ME cals
10/10 DB squat cleans plus ME cals
8/8 DB squats cleans plus ME cals
6/6 DB squats clean plus ME cals
RX22.5/15
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 Power clean or squat clean and Jerk
8x heavy singles for the day
Buy-In: 50/40 Kcals
3 Rounds
10x HSPU (strict/kipping)
20x pull-ups -NO rings
40x Double-Unders
Wednesday – Conditioning
With a partner both working AMRAP 24mins
Row/ski 400/500mtrs each
10x power cleans rx60/45
Row/ski 400/500mtrs each
10x push press rx60/45
Row/ski 400/500mtrs
10x front squats rx60/45
Row/ski 400/500mtrs
10x deadlifts rx60/45
3 Rounds for Time
20x Burpees
20x Alternating Dumbbell Snatches 1×22.5/15
20x alt vist ups
Thursday – Gymnastics
Friday – Deadlift and pushing
A Sumo Deadlift 6×380% plus
A1 BB bench press cluster 6×3+1+1 85%
10min
Strict HSPU 3xME and/or Negatives with kick up
With a running clock your score is total Kcals and reps
3min ME Kcals
into
3min AMRAP
8x KB Deadlifts rx24/16
16xKB press-ups
into
3min ME Kcals
into
3min AMRAP
8x KB squats -rack hold
8x burpees
Saturday – Snatch
Snatch BTK press, jerk, drop snatch. 3×3,3,3 E90sec
Snatch pull, muscle snatch, power snatch. 3×3,3,3 e90sec
Power or Squats snatches E2MO2M 8×2 @80%MX
Anthony Waller Special.
Sunday – Service
with an empty bar 20/15
20x deadlifts
20x High pulls
20x power cleans.
20x squats
20x presses
20x thrusters
3 Rounds for Total Reps 18 mins
1-minute Burpees
1-minute Power Snatches 45/30
1-minute Box Jumps
1-minute Thrusters 45/30
1-minute Chest-to-Bar Pull-Ups/MU
1-min rest
2 minute Rest
6min Handstand holds -anyway every break 12 kcals