CrossFit Program -12th June – 18th June 2023

Week 3. In you go another big week with some challenges for you all…grab the squirrel by the tail

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 5×3-5

Negative HSPU x5 @5010

DU/crossover skipping skills

Buy in.

Big block run or bike only kcals

4 rounds

12x BB STOH @50/40

24 RKB swings Rx32/24

Buy out.

Big block run or bike only kcals

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 1+1 @70% – FORM.

AMRAP 16mins

Row / Ski 20/15 or bike 15/10

6x D-ball to shoulder

6x HR Burpees HR=hand release

6x D-ball to shoulder

6x HR Burpees

Wednesday – Conditioning

YGIG break reps as you wish.

Deadlifts x80 @120/80

Kcals x80

Power cleans x40 @60/45

Kcals x40

6x rounds for time of:

Dual dumbbells hang squat clean, 10 reps rx 20/12.5

5 handstand push-ups on dumbbells

Accumulate

4min FLR or hanging hollows

Thursday – Gymnastics

Friday – Squat and Pulling

A Front into back Squats – 5 x 1+3

B 1x 1min Back squats @60%A

C Volume jumping pull-ups / kipping skill  3x45sec

buy in 45/60kcals each

4 rounds each

8x Deadlifts @100/75 you hold BB until your partner has done 8 burpees then switch

Cash-out 45/60 kcals each

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

5x 3min work 1min rest
6xBB back squats @80% BW
12(6ea)x Db clean and press 25/17.5
Kcals in the remaining time

5 RFT

400m Run/Row/Ski

rope climbs

x5,4,3,2,1

burpee box jumps

x25,20,15,10,5