CrossFit Program -3rd July – 9th July 2023

Week 6. The final week of this short training phase.

Monday – Deadlift and pushing

Tuesday – Snatch

Wednesday – Conditioning

Thursday – Gymnastics

Friday – Squat and Pulling

Saturday – Clean & Jerk

Sunday – Service

Monday – Deadlift and pushing

A Deadlift 6×1+1

1x ME bench press @BW

3x ME DU/crossovers

0-4-8-12-16min Canal and back run

In the remaining time 1 round.

7x DB/KB deadlifts 2×20/12

5x DB devil cleans.

3x HSPU

if you get some rest.

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

 12x EMOM Power and squat snatch 1+1 @70%+ FORM

Working with a partner- both working

Rowing/ski 15-18kcals

round 1

ME T2B/T2R

Round 2

ME HSPU

rinse and repeat

Wednesday – Conditioning

YGIG with a partner

work 1min rest 1min rx 45/30

ME power clean floor

ME Push press

ME Clusters -hang

x2rounds each

Buy in 100 DU then 20 DU between each round.

10-9-8-7-6-5-4-3-2-1

Box jump overs

Burpees

When completed the above

10x wall walks

Thursday – Gymnastics

Friday – Squat and Pulling

A Front into back Squats – 5 x 1+2

B 1xME Back squats @65%A

C Rope climbing  skills

500mtrs Row/ski

Cindy x1 round

500mtrs Row/ski

Cindy x2 round

500mtrs Row/ski

Cindy x3 round

500mtrs Row/ski

Cindy x4 round

Saturday – Clean & Jerk

Clean bar warm-up

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

6×3,3,3,3,3

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

Anthony Waller special

Sunday – Service

EMOM for 20mins

min 1 5x cleans @60/45kg Plus

min 2 5x front squats

min3 5x Push press

min 4 rest

For Time

30x kcals

30x T2B/T2R

20x kcals

20x box jumps

10x Kcals

10x HSPU

10x Kcals

10x HSPU

20x kcals

20x box jumps

20x kcals

30x T2B/T2R

30x kcals