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CrossFit Program -4th September – 10th September 2023

Posted 3rd September 2023 by Geoff Stewart

Week 5.

Monday – Deadlift/bench -Intensification

Tuesday – Snatch /front squats

Wednesday – Conditioning

Thursday – Gymnastics

Friday – Clean

Saturday – Back squats-Intensification

Sunday – Service


Monday – Deadlift/bench -Intensification

Sumo Deadlift  5×3-5 65-85%

Seated OH press 4×6-8 plus 1x effort @80% ME


Split stance RDL 8el

practise free HS holds -with partner


YGIG as you split as you wish.

64x Box jumps overs.

64x T2B

64x Burpees


120 Kcals AFAP


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



Front squats

5×2 80%MX


3 rounds

30x Double-Unders

20x Wall balls

10x pull-ups

rest 1mins


Wednesday – Conditioning

YGIG -RX 60/45

21ea power clean -3s

21ea push press -3s

21ea deadlifts -3s

70ea press-up -10s


Partner both working.

Row/Ski 1000mtrs

ME wall balls

rest 1min before switching over.

Run 400mtrs.

ME single KB clean and press


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 squat clean and Jerk.

12×1 -EMOM


2 rounds AFAP

Kcals x16/20

3x wall walks

Kcals x16/20

6x D-ball over shoulder


Saturday – Back squats-adaption

Back squats 4×3 plus 1x ME@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 RX 60/40kg

3x Power snatch


9x Power cleans

12x Pull-ups

6x  KB squat cleans rx 24/20

100mtrs KB Farmers carry -rx 24/20


Run 300mtrs/Bike 32kcals