CrossFit Program -24th July – 30thJuly 2023

Week 3. Enjoy x

Monday – Snatch

Tuesday – Squat

Wednesday – Conditioning

Thursday – Gymnastics

Friday – Clean & Jerk

Saturday –Deadlift

Sunday – Service

Monday – Snatch

Snatch high pull, muscle snatch, power snatch, OHS

2,2,2,2

3 position snatch

2sec pause at shin, knee, pocket 6×1 E90sec

C Snatch @60%+ 10×1 EMOM

3 RFT

400m Run or kcals x18/ 24

4x Muscle-ups or 8x pull-ups

16x press ups

32x air squats

Tuesday – Squat

A Back Squats – 5×5 E2MO2M

A2 Feet elevated ring rows 5×6-10 @3011

B Swings and kipping skills

B1 RFE split squats x12el

5 rounds each YGIG per round

3x Wall walks

5x Box jumps overs

3eax Single alt DB snatch 25/17.5

Record your times each round.

Wednesday – Conditioning

16m min YGIG full rounds BB complex warm up.

Power clean x5

front squat x5

push press x5

YGIG

Thurster ladder

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

Do reps in a YGIY format partner not doing thruster holds the bar in front rack. If bar goes down both bars go down.

To finish

 Row 500 meter

SKi 500mtrs

Bike 26/30

These need to be hard efforts rest as needed.

Thursday – Gymnastics

Friday – Clean & Jerk

Clean bar warm-up

Muscle, high pull, power, front, clean, jerk

3,3,3,3,3.

3 position paused Clean 6×1 every 90sec

3x Power clean and jerk

EMOM for 10mins

50x Wall balls

60x DU

40x Burpees

50x DU

30x Box jumps

40x DU

20x T2B

30x DU

10x MU/burpee pull ups

Saturday –Deadlift

Deadlifts 5×3

A1 Bench press 5×5

HSPU/ Wall walk skills 4×2-5

“range and standards”

Anthony Waller Special

Sunday – Service

“DO IT”

60x deadlifts @70/100kg

45x hang power cleans @40/60kg

30x push jerks @30/45kg

back squats x10 reps max for the day

AFAP in 10min every 0,1,2,3,4,5,6,7,8,9 do 3x burpee pull ups