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CrossFit Program -21st August – 27th August 2023

Posted 20th August 2023 by Geoff Stewart

Week 3. We settle into the rhyme this week we work our number and we begin to build toward the tests which will be coming around in 5-6 weeks time.


Monday – Deadlift/bench -adaption

Tuesday – Snatch /front squats

Wednesday – Conditioning

Thursday – Gymnastics

Friday – Clean

Saturday – Back squats-adaption

Sunday – Service


Monday – Deadlift/bench -adaption

Deadlift 5×3-5 65-85%

BB bench press 4×6-8 1xME@80%


negative HSPU -either reps or eccentrics @5010

“Euro Step” ⁠

3 Rounds for Time: ⁠

600 Meter Run⁠

30-20-10 Toes to Bar⁠

30 Reverse Lunges with D-ball

Tuesday – Snatch /front squats

Snatch pull, muscle snatch, power snatch, Drop snatch, OHS

3×3+3+3+3+3- for quality

Power or Squats snatches

 6×1+1+1 @70%MX E2MO2M

Front squats

4×3 75%MX

YGIG rowing 1min efforts Max Kcals in 12mins


Banded pull-a-parts 100

Wednesday – Conditioning

10mins YGIG per round rx 45/30

1x power cleans.

1x Thrusters

add 1 rep each round until you break then stick to that number for the remaining time

“Heavy breathing Cindy”

5 rounds

Kcals 20/24

10x pull-ups

20x press ups

30x air squats

rest 1 min

Thursday – Gymnastics


Friday – Clean

push jerk and SPlit jerk

4×3,3 -“get under the bar”

High pull, Muscle clean, power clean, front squats

4×3+3+3+3 E2MO2M

Hang power clean and hang squat clean and Jerk

6x (1+1+1) -12min



Box jumps

50x DU between each round

Saturday – Back squats-adaption

Back squats 4×6 plus 1x 20@60%A

Strict Pull-ups 4x ME


pistols x4-8el

Feet assisted Ring pull ups 4×12-16 (volume and range)

Anthony Waller


Sunday – Service

5 rounds

9 kcals

9 bar burpees

1 round of DT

12 Deadlifts (155/105 lb)

9 Hang Power Cleans (155/105 lb)

6 Push Jerks (155/105 lb)

Rest 2min BTW rounds.

20/24 Kcals

12x T2B

alt with

2x Rope climb