CrossFit Program -19th June – 25th June 2023
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
21-15-9
D-ball lunges (hug)
HSPU -scales
into
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
21-15-9
pistols-scales
HR Press-ups
rest 2min
Row/ski 400/500 mtrs or Bike 30/21cals AFAP
rest 2min
21-15-9
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
21minsE3MO3M
BB complex -build weight to a heavy complex
7×9,7,5,3,1,1,1 reps each round
Deadlifts
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