CrossFit Program -21st August – 27th August 2023
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%
10min
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
into
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
21-15-9
HSPU
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
12min
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