CrossFit Program -5th June – 11th June 2023
Week 2. Welcome to the second week of this block, there are some new challenges this week and some WODs which will test you.
Be ready and enjoy.
Monday – Deadlift and pushing
Tuesday – Snatch
Wednesday – Conditioning
Thursday – Gymnastics
Friday – Squat and Pulling
Saturday – Clean & Jerk
Sunday – Service
Monday – Deadlift and pushing
A Deadlifts 5×5
A1 Negative HSPU 5×3-5 @5010
DU/crossovers
Walking lunges with D-ball hug x24
5 rounds
12x Box jumps overs.
6x Burpee T2B
into
45/60Kcals AFAP
Tuesday – Snatch
Snatch bar warm-up.
BTK Push press, push jerk, snatch balance. 4×2+2+2
Muscle snatch, hang power, snatch. 4×2+2+2
6x E90sec
High hang power and hang squat 2+1 @60%+ for FORM
12min AMRAP
Kcals 12/15
16 (8) x single KB squat cleans 24/16
12x pull-ups
Wednesday – Conditioning
BB complex YGIG reps
48 reps Power clean x3 each @60/45
Rower, Bike or Ski
3min for max distance
rest 1min
AMRAP 3min
alt Db snatches @22.5/15kg
rest 1min
Rower, Bike or Ski
3min for max distance
rest 1min
AMRAP 3min
T2B/T2R
rest 1min
YGIG Rower, Bike or Ski
3min for max distance
3min
burpees ME
Thursday – Gymnastics
Friday – Squat and Pulling
A Front squat into Back Squats – 5x 2+4
B Rope- seated pull-ups -skill
B1 pistols/1 leg squats x4-10el
4 rounds
32x DU
16 wall balls
8x Pull-ups.
4x HSPU -strict
into
4mins
Heavy d-ball/Kb hug onto low step up
Saturday – Clean & Jerk
Clean bar warm-up
Muscle clean, High pull, Power Clean, front squats, Full Clean 4×5,5,5,5,5 E3MO3M
3 position power/squat clean and1x jerk 6×1 -for quality 15min
Clean shrug -Heavy (ish)
3×3-5 E90sec
Anthony Waller special
Sunday – Service
72 Kcals
72 KB swings rx 32/24 -scales
60 Kcals
60 KB clean and press (30ea)
48 kcals
48 KB squats
36 kcals
36 Kb push press (18ea)
24 Kcals
24 KB lunges (12el)
12x Kcals
12x Snatches (6ea)
rest as needed.
KB block carry anyway (door>canal>park>door)