CrossFit Program -1st May – 7th May 2023
Week 7. Another solid week coming your way. Again your strength work is coming to a head and there are some spices little WOD this week.
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 or back squats 6x 2-3 90%
A1 Pull-ups 5x 3-6
10min
B Standing broad jumps x2
B1 GHD wall ball sit x20.
2 rounds each with a partner both working.
P1 1000mtrs Rowing/ski erg
rest 1min and switch
P2 ME until the partner has finished row/ski.
ME 6xD ball over shoulder
12x T2B/T2R/Knee raise
rest 1min and switch
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 single for the day
3x YGIG rounds
alt Db snatches x12 @22.5/15kg
Burpee box jumps x12.
into
YGIG 200 kcals (12-15)
Wednesday – Conditioning
24 Minutes of:
In Pairs accumulating AMRAP rounds YGIG
1round
3 Power Cleans – this needs to be on the heavier side!
5 Pull-Ups -must do pull up -scales.
10 Press Ups
15 Air Squats
14mins work
2min per piece of cardio equipment and DU for distance/rep’s rest 2 min between efforts
2mins Hanging from rig-controlled swings.
Thursday – Gymnastics
Friday – Deadlift and pushing
A Sumo Deadlift 6×3 90% plus
A1 BB bench press cluster 6×2+1+1 90%
10min
Strict HSPU 3xME and/or Negatives with kick up
YGIG
Partner 1
Bench press x10 @70%BW
box stepovers x10
Partner 2
ME Kcals
Until you have done 240/300kcals total
Saturday – Snatch
Snatch BTK press, jerk, drop snatch. 3x3x3x3 E90sec
Snatch pull, muscle snatch, power snatch. 3×3,3,3 e90sec
Power or Squats snatches
E2MO2M 10×1 @85%plus
Anthony Waller Special.
Sunday – Service
12min work YGIG complex.
BB complex – 60/40
5x deadlifts
5x Power clean
5x front squats
5x push press.
4 rounds for time:
4 rope climbs
500/400 ski erg/row
8x D ball Ground to shoulder
into
Mx kcals in 4mins