Sort by tags

CrossFit Programme March 18th – 24th

Posted 17th March 2024 by Anthony Waller

 

 

Week 10/10 ~ Checks and Balances 

Here we are in the final week of training before we test our new limits for the first time this year. Make every rep count, as often it’s the small wins that make the big difference.

“Talent sets the floor but character sets the ceiling” 

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 6 @ 85%  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 – For Time / AMRAP 

 

Double Unders x 100 

AKBS x 50 @ 24/16kg 

Cals x 50 

 

Tuesday

 

4-5 Rounds ~ E3MOM

 

A1. Deadlift x 6 @ 85%  Final Set = AMRAP

A2. Bench Press x 6 @ 85%  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 – Both Working 

 

P1.

Plate OH Lunges x 10 @ 25/15kg 

Wall Balls x 20 

 

P2.

Cals x 8/12 

Pistols x 10 Total 

 

Wednesday – Conditioning 

 

Benchmark WOD 5 – REPEAT 

 

Part A. Y.G.I.G – Per Move 

 

Cals x 10/12 

HSPU x 4-6-8-10-12

 

Part B. Y.G.I.G – Complete All Cluster Reps before moving onto Burpees to do the same then finally onto TTB. 

 

A. BB Cluster x 2-4-6-8-10-12 @ 45/30kg 

B. Burpee o/ Bar x 5-5-5-5-5-5 

C. Toes – Bar x 7-7-7-7-7-7

 

Thursday – Gymnastics

 

Friday

 

5 Rounds ~ E3MOM

 

A1. Strict Press x 6 @ 85%  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

 

Hang Power Clean x 7 

STOH x 7 

Box Jumps x 7 

Pull Ups x 7 

 

Saturday

 

5 Rounds

 

A. Back Squats x 6 @ 85%  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 

8x E2MO2M –

3x power clean and press

300mtrs row/ski

For quality 12mins

2,4,6,8,10

DL @70%

HSPU

Box jump

AMRAP 12min

3x D-ball to shoulder

1x lap D ball carry

Bike Kcals 14-18