CrossFit Program -24th April – 30th April 2023

Week 6. We are going deep now, peeps. Keep focused keep working.

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/ back squat 6×3 90%

A1 Weighted Pull-ups 5x 3-6

10min

B Standing broad jumps x2

B1 Pull-ups for Volume x10 plus

5 rounds

6x each leg pistols (hard scales)

12x burpees

18x kcals

In remaining time

50x Banded face pulls

Tuesday – Clean & Jerk

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

A1 High pull, power clean, front squats 3×3,3,3,3

B Power clean or squat clean and Jerk 8x heavy single for the day

3 rounds

20x DU

10x power clean 45/30

into

2 rounds

30x DU

10x Thrusters

into

1 round

40xDU

10x Clusters

Wednesday – Conditioning

EMOM YGIG 16mins

3x power clean (floor) Choose your weight

YGIG -each

100 wall balls

100x deadlifts @ 70/100kg

100x wall balls lunges

100x Ring rows

into

Kcals

YGIG 1min cardio plus 4-6x T2B in rest

Thursday – Gymnastics

Friday – Deadlift and pushing

A Sumo Deadlift 6×3 90% plus

A1 BB bench press cluster 6×2+1+1 85% plus

 10min

 Strict HSPU 3xME and/or Negatives with kick up

“Sandy Cheeks”

3 Rounds:

30/24 Calorie

30 Ab-Mat Sit-ups

30 Single Dumbbell Hang Power Snatch (22.5/12.5) *

*Switch arms every 5 reps bit of DB must touch floor

Saturday – Snatch

Snatch BTK press, jerk, drop snatch.

3x3x3x3 E90sec

Snatch pull, muscle snatch, power snatch.

3×3,3,3 e90sec

C Power or Squats snatches

E2MO2M 8×1 @90%MX

Anthony Waller Special.

Sunday – Service

Buy in 1000mtrs Rowing /ski.

50x clean and press 70/50 EMOM 4xpull ups/2xMU

Cash-out 1000mtr Bike

AMRAP 12min

20x back squats @60%BW

15x box jump overs.

10x Kcals