CrossFit Program -8th May – 14th May 2023

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

10min

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

 10min

 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