CrossFit Program -26th June – 2nd July 2023

Week 5.

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 6×1+1

2x1min ME bench press @60%

rest 2min between efforts

DU/cross-overs -skill

buy in: big block run

8min ME for reps

12x 2xDb rev lunge rx 2×22.5/12.5

12x Pull-ups/6xMU

Buy out

Cash out: big block run

extras

50 Banded tricep ext

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

Power or squat snatch 1 @80%+ FORM 12×1  EMOM

Partner YGIG per movement

2x rounds (reps each per round)

20ea x Box jump overs

20ea xHSPU

into” TAIL PIPE” with a twist

P1 Kcals 15/18

 P2 and KB rack hold

Wednesday – Conditioning

Ellen: 3 Rounds for time

20 burpees

21 dumbbell snatches 22/15kg, single dumbbell.

12 dumbbell thrusters 22/15kg, dual dumbbells

rest 4mins

21mins YGIG

400/500mtrs run, ski, row, or bike

2x T2B after each effort

add 2 reps after each cardio effort.

Thursday – Gymnastics

Friday – Squat and Pulling

A Front into back Squats – 5 x 1+2

B 1xME Back squats @60%A

C  Rope- seated pull-ups/climbing -skill

alt full rounds with a partner

12x deadlifts 100/75kg

8X KB/DB push press rx2x24/20-22.5.15

4x MU / strict pull-ups

Saturday – Clean & Jerk

Clean bar warm-up

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

4×3,3,3,3,3

12mins to achieve a 1rep max Clean and jerk for the day

Anthony Waller special

Sunday – Service

2x6min window

Row/ski 1000mtrs

reaming time

ME power cleans @80/60

rest 2min

2x6min window

Bike/run 48kcals or double block

reaming time

ME BB thrusters @50/40

rest 2min

rounds of

“CINDY”

in?