CrossFit Program -15th May – 21st May 2023

Week 9.

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 6×1+1 90% plus

10min

B Vertical jumps x1+1

B1 Pull-ups 4xME @BW.

5x rounds AFAP.

16(8)x single KB squat cleans -rx 24/16

8x T2B / T2R

4x burpees

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

Partner alt rounds 3x each

single DB snatch x8 -22.5/15

16x Lunges

into

DU/Singlesx200 each broken as you wish.

into

Air squats 100 each broken as you wish.

Wednesday – Conditioning

“Hero workout”

Artie

Complete as many rounds as possible in 20 minutes of:

5 pull-ups

10 push-ups

15 squats

5 pull-ups

10 thrusters, 45/30

21mins YGIG

Just keep moving.

YGIG 12/15 Kcals each

every 2nd round do 6 burpees together

Thursday – Gymnastics

Friday – Deadlift and pushing

A Sumo Deadlift 6×2 90% plus

B Bench press 6×1+1+1 @90%+

 10min

 Strict HSPU 3xME and/or Negatives with kick up

2 rounds AFAP

12x Power cleans Rx60/45

12x V sit-ups.

6x Clusters Rx60/45

6x T2B

rest 2min

Max Kcals in 1min

Saturday – Snatch

Snatch BTK press, jerk, drop snatch 3x3x3x3 E90sec

Snatch pull, muscle snatch, power snatch 3×3,3,3 e90sec

B  Power snatch or Squat snatch 10×1 -20min

Anthony Waller Special.

Sunday-service

20x deadlift @ 100/70kg.

20x Pull-ups

20x power cleans@ 75/50kg.

20x HSPU

20x front squats@ 60/40kg.

20x Pull-ups/MU

20x push press@ 45/30kg.

20x HSPU

80x Thrusters @ 20/15.

rest 4 mins

Cardio 8min AFAP

Into 50 T2B/T2R