CrossFit Program -22nd May – 28th May 2023
Week 10. This is the final week of this training phase (thank you I hear some say) we are looking for some solid lifting this week, these don’t need to be 1rp max efforts but want to be working 90%plus, please. We can predict a lot of what you can lift from a good 2 or 3-rep effort. There are some WOD coming around again so you’ll have a bit more of an idea of how to attack these as well and brush up on those HSPU and pistols.
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 squat 6×1 90% plus
10min
B Vertical jumps x2 singles
B1 Pull-ups 4xME @BW
5 rounds
Kcals 12/15
6elx pistol squats
12x T2B
Tuesday – Clean & Jerk
Push press, push Jerk, split jerk 3×3,3,3 E90sec
High pull, muscle clean, power clean 3×3,3,3 E90sec
B Hang power clean and hang squat clean and press 8x 1+1 -20min
Ladder 16min
2,4,6,8,10 etc
Power cleans rx 45/30
Box jumps 24/20
Wednesday – Conditioning
“BARON”
10 rounds
3x rope climbs
6x HSPU
9x D-ball GTOS
30x DU
Rest 4mins
Max Kcals in a YGIG format to finish
Thursday – Gymnastics
Friday – Deadlift and pushing
A Sumo Deadlift 6×1 93% plus
B Bench press 6×1+1@90%+
10min
Strict HSPU 3xME and/or Negatives with kick up
60kcals AFAP
rest 2min
6min AMRAP-AFAP
12x T2B/T2R
12x burpees
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
To build to heavy singles @93%MX
Anthony Waller Special.
Sunday – Service
10 – Barbell Power Cleans rx 70/50kg
20 – HSPU
30 – Barbell Deadlifts rx 70/50kg
40 – Burpee
50 – Dips/press ups
60 – Pull-ups (30MU)
50 – Dips/press ups
40 – Burpee
30 – Barbell Deadlifts rx 70/50kg
20 – HSPU
10 – Barbell Power Cleans
AMRAP
12/15Kcals with 2 laps Heavy KB farmers carry.