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CrossFit Program -28th August – 3rd September 2023

Posted 27th August 2023 by Geoff Stewart

Week 4. This week is about hitting your groove and building on the numbers. We are still keeping the rep number high across the board as we are in our adaptation phase (building) Remember we don’t need to crawl out of the gym after every workout thing form and quality.


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 plus 1 effort @80% ME


Walking lungesx16



15min AMRAP

15x wall balls then

1,2,3,4,5,6 etc burpees pull-ups


Ring dips lockout x3-5+ME


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

8×1+1@70%MX E2MO2M


Front squats 4×3 @75% plus


YGIG alt rounds AFAP

3x wall walks

6x Toes-to-Bar/ toes-rings

24x Double-Unders


Wednesday – Conditioning

YGIG – to build weight and get ready for the below 8min

3x Power clean and jerk


6 rounds each YGIG per round

1x Power clean rx80/60KG -heavy please

1x round “Cindy”

1x Power clean rx80/60KG


“eat all the sweets”

partner YGIG 20min

1min on 1min off

ME Kcals plus 2 D-Ball over the shoulder at each switch


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) -12min

3 rounds

20x DU

10x power clean 45/30


2 rounds

30x DU

10x Thrusters


1 round


10x Clusters


Saturday – Back squats-adaption

Back squats 4×6 plus 1x ME@60%A

Strict Pull-ups 5x ME



pistols x4-8el

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

Anthony Waller


Sunday – Service

Barbell complex

EMOM for 8mins

Deadlift x1

Hang power clean x1

front squat x1

squat clean x1

Jerk x1

@4min you have 4 mins to build to a heavy CLEAN AND JERK for the day


Row/Ski 1000mtrs

20x HSPU

Row/Ski 1000mtrs

20x Box jumpers

Bike 60kcal

20x Burpee pull ups