Sort by tags

CrossFit Program -19th June – 25th June 2023

Posted 18th June 2023 by Geoff Stewart

Week 4.


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 6 x 3


2x1min ME bench press rest 2min between efforts


DU/cross-overs -skill

swinging knee tucks skill



D-ball lunges (hug)

HSPU -scales


30 each x dual DB burpee box step-overs rx 2×12.5/10


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

High hang power and hang squat 1+1 @80% – FORM.

6×1+1 E90sec


AFAP -rx 20/12

100 DU

Single Db squat clean n press 12+12

80 DU

Single Db squat clean n press 10+10

60 DU

Single Db squat clean n press 8+8

40 DU

Single Db squat clean n press 6+6

20 DU

Single Db squat clean n press 4+4


Wednesday – Conditioning

Momentum test no1

“The Old Goat”

12min AMRAP -RX 60/45

1x power clean

3x push press.

5x deadlifts

10x press-up


“eat all the sweets”

partner YGIG 24min

1min on 1min off

ME Kcals plus 3 burpee pulls each switch.


Thursday – Gymnastics


Friday – Squat and Pulling

A Front into back Squats – 5 x 1+3


B 1x 1min Back squats @60%A


C Rope- seated pull-ups/climbing -skill




HR Press-ups

rest 2min

Row/ski 400/500 mtrs or Bike 30/21cals AFAP

rest 2min


Kb squats rx24/20

Kb push press

rest 2min

Row/ski 400/500mtrs or Bike 30/21cals AFAP


Saturday – Clean & Jerk

Clean bar warm-up

Muscle clean, High pull, Power Clean, front squats, Full Clean

4×3,3,3,3,3 E3MO3M

3 position power/squat clean and jerk

6×1 -for quality 15min


Clean shrug -Heavy (ish) 3×3-5 E90sec

Anthony Waller special


Sunday – Service

BB complex -build weight to a heavy complex
7×9,7,5,3,1,1,1 reps each round
Power clean
Front squats
push press/jerk


16min AMRAP

3x rope climb

1 lap x to the bakery and back with heavy KB/D-ball carry

12/15 kcals