CrossFit Programme March 25th – 31st

TEST WEEK

Making progress isn’t always about moving forward, sometimes it’s about bouncing back. 

“We are what we repeatedly do. Excellence therefore is not an act, but a habit.”

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 

A. OHS x 1-3 Rep Max

B. Snatch x 1-3 Rep Max

Today’s Workout: 

Partner – Both Working – AMRAP 

P1. 

Cals x 7/11 

BB Deadlift x 6 @ 60/40kg 

BB Hang Power Clean x 6 @ 60/40kg 

P2. 

OH Plate Hold @ 15/10kg 

Tuesday

A. Deadlift x 1-3 Rep Max

B. Bench Press x 1-3 Rep Max

Today’s Workout:

Partner – Y.G.I.G – AMRAP 

Bench Press x 15 @ 50/35kg 

Alt DB Snatch x 8 Total 

Cals x 15/20 

Wednesday – Conditioning 

Partner – Y.G.I.G 

Cardio x 500m Each 

3 Rounds 

Dual DB Deadlifts x 8 

Dual DB Box Step Ups x 8 Total 

Wall Balls x 16 

Cardio x 500m Each 

3 Rounds 

Dual DB Squats x 12 

Dual DB Devils Press x 6 

Box Jumps x 12 

Cardio x 500m Each 

3 Rounds 

Dual DB Push Press x 10 

Dual DB Alt Lunges x 20 Total 

Wall Walks x 5 

Cardio x 500m Each 

Thursday – Gymnastics

Friday 

A. Strict Press x 1-3 Rep Max

B. Clean & Jerk x 1-3 Rep Max

Today’s Workout:

Solo – For Time 

BB Thrusters x 50 @ 40/25kg 

Run x 800m 

Burpees x 50

Saturday

A. Back Squats x 1-3 Rep Max

B. Weighted Dips x 1-3 Rep Max

Today’s Workout:

Waller Special

Sunday – Service 

1mile row

50 power clean and press Rx50/40

5x rounds for time

15x air squats

7x HSPU

15x air squats

7x pull-ups -strict(ish)