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CrossFit Program -8th May – 14th May 2023

Posted 7th May 2023 by Geoff Stewart

Week 8. Another great week coming your way. Keep focused and check in with your coaching team.


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 6×2+1 90% plus



B standing long jumps x2

B1 Pull-ups 4xME @BW


5 rounds

3x Wall walks

5x Box jumps overs.

7eax Single alt DB GTOH 22.5/15


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 single for the day


3 rounds for max Kcals and reps

cardio 2min for max distance

rest 1min

2min max reps

10x BB hang power snatch 20/15

20x air squats

rest 1min


Wednesday – Conditioning

Barbell complex 12min

YGIG per movement-smooth weight rx45/30

5x power clean

3x thrusters

1x hang snatch.


“Short Stevie Wonder”

Buy in 50 Kcals Bike, row or ski

3 rounds

400mtr run (short block)

10x TTB

20x wall balls

20x burpee

10x pull-ups

100 DU


Thursday – Gymnastics


Friday – Deadlift and pushing

A Sumo Deadlift 6×2 90% plus



 Strict HSPU 3xME and/or Negatives with kick up


Buy in-big block run 800mtrs.

3x rounds

dual DB rx 22.5/15

4x devil press

8x push press.

12x alt lunges

16x Kcals


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

Cleaning “Cindy”

12min AMRAP

3x power clean @ 80% MX

5x pull

10x press ups

15x squats


4-8-12 reps of:

Deadlifts rx90/140

handstand push-ups


6min Kcals

40/20 hard/easy

for max kcals