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CrossFit Programme March 11th – 17th

Posted 9th March 2024 by Anthony Waller

 

 

Week 9/10 ~ The Final Countdown 

 

“You do not rise to the level of your goals, you fall to the level of your systems” 

As we prepare for the final march to testing week, let us be sure to make our best efforts in preparation.

See you at work.

Lessgo!

 

Monday – OHS & Snatch

Tuesday – Deadlift & Bench

Wednesday – Conditioning

Thursday – Gymnastics

Friday – Press & Cleans

Saturday – Squats & Dips

Sunday – Sunday Service

 

Monday

 

4-5 Rounds ~ E4MOM

 

A1. OHS x 9 @ 75 % Final Set = AMRAP

A2. Cuban Rotations w/ DB or BB x 10-12

A3. Powell Raise x 10-12 e.s

 

B. Snatch ~ E2MOM x 5

 

Halting Power + Full Snatch x ( 2 + 2 )

 

Today’s Workout:

 

Solo – AMRAP 

 

Dual DB Clean & Press x 12 @ 15/10kg 

Dual DB Devils Press x 6 @ 15/10kg 

Air Squats x 12 

Box Jumps x 6 @ 30/24”

 

Tuesday

 

4-5 Rounds ~ E3MOM

 

A1. Deadlift x 9 @ 75 % Final Set = AMRAP

A2. Bench Press x 9 @ 75 % Final Set = AMRAP

A3. Three Point DB Row + Three Point DB Snatch (1+1) x 4-6 e.s

 

B. HSPU x 5-10 – E2MOM x 5 Rounds

 

Today’s Workout:

 

Partner – Y.G.I.G – Per Move 

 

4 Rounds 

 

A1. Hang Power Clean x 12 @ 45/30kg 

A2. Cals x 9/12 

 

4 Rounds 

 

B1. OH Squats x 12 @ 45/30kg 

B2. Toes – Bar x 8

 

Wednesday – Conditioning 

 

Benchmark WOD 4 – REPEAT 

 

Part A – 5 Rounds – Y.G.I.G – Per Round – 15 Min Cap 

 

Bar / Ring Muscle Ups x 3-5 

BB STOH x 7 @ 70/50kg 

 

Part B – AMRAP – 15 moin

 

Cals x 15/20 

Alt KB/DB Snatch x 10 Total @ 24/16kg 

Wall Balls x 15 

 

Part C – AMRAP

 

Unilateral KB/DB Side Bends x 20 e.s

Dual KB/DB Gorilla Rows x 16 Total

Dual KB/DB Farmers Carry x 20-30m

Reverse Band Crunches x 15

 

Thursday – Gymnastics

 

Friday

 

5 Rounds ~ E3MOM

 

A1. Strict Press x 9 @ 75 % Final Set = AMRAP

A2. Dual DB Chest Support Row x 10

A3. Dual DB Trap 3 Raises x 10-12 // Prone Lift Offs x 10-12

 

B. Clean & Jerks ~ E2MOM x  5 Rounds

 

Halting Power + Squat Clean & Split Jerk ( 1 + 2 )

 

Today’s Workout:

 

Partner – Y.G.I.G – Per Move 

 

Squats Cleans x 2 – 4 – 6 – 8 – 10 @ 60/40kg 

Pull Ups x 6 – 8 – 10 – 12 – 14 

 

Saturday

 

5 Rounds

 

A. Back Squats x 9 @ 75 % Final Set = AMRAP

 

B1. Heel Elevated ATG Hack Squats w/ DBs (1+1/4) x 10-15

B2. Weighted Dips x 5-8

B3. BB Bicep Curls 21’s

 

Today’s Workout:

 

Waller Special

 

Sunday – Service

6 rounds E2.30MO2.30M -Heavy

4x Deadlifts

3x Power clean

2x Front squat

1x Jerk

10x pull-ups 0r 2/3x rope climbs

3 rounds AFAP

50x Double Unders

40x KB Lunges 32/24

30x kcals

20x T2B

10x HSPU

into

 Heavy suitcase carries carry -until the clock goes beep!