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CrossFit Programme April 22nd – 28th

Posted 20th April 2024 by Anthony Waller

 

NEW CYCLE 🚨

 

Week two complete and things are taking shape nicely. Brick by brick we build our way to the target, letting no stone go unturned. Trust the process and enjoy it too, it’s a privilege we sometimes forget to appreciate. What a gift these bodies are and what weapons we can turn them into if we just keep it consistent.

Rep by rep. Set by set.

See you at work.

 

Monday – Press + Dips 

Tuesday – Pulls + HSPU + Clean & Jerk 

Wednesday – Conditioning

Thursday – Gymnastics

Friday – Front Squat + Snatch 

Saturday – Deadlift + Bench + Pull Ups

Sunday – Sunday Service

 

Monday 

 

A1. Strict Press – 5/3/1 App

A2. Single Arm DB Row x 8-12 e.s

 

B1. Dips x 10 (Use Bands if Needed)

B1. Leaning DB Lateral Raise x 10-12 e.s

B3. Ring / Band Face Pull x 12-15

 

Today’s Workout: 

 

In the fastest way possible complete ; 

 

Power Clean x 30 @ 60/45kg 

Front Squat x 30 @ 60/45kg 

Push Press x 30 @ 60/45kg 

 

Time Remaining – Cals x Max Effort 

 

Tuesday

 

A1. Snatch Grip Deadlift x 5 – Tempo @ 31×1

A2. Single Leg / Split Leg RDL x 10-12 e.s

A3. Strict HSPU + Kipping HSPU x 3+3

 

B. Clean & Jerk ~ E2MOM x  5 Rounds

 

Hang Pull + Hang Power + Power Clean & Push Jerk (1+1+2)

 

Today’s Workout: 

 

Partner Both Working 

 

P1.

Dual DB Renegade Row x 12 Total @ 17.5/12.5kg 

Dual DB Sumo High Pull x 12 

Dual DB Alt Lunges x 12 Total 

 

P2. 

Cals x 9/13 

Toes – Bar x 9 

 

Wednesday – Conditioning 

 

WOD 1 

Cals x 15/20 

Single Arm Devils Press x 10 Total @ 22.5/15kg 

Wall Balls x 20 

 

WOD 2 

Deadlifts x 2-4-6-8-10-12-14 @ 80/60kg 

HSPU x 8 

 

WOD 3 

Max Effort Hand Release Push Ups x 200 

 

Every time you break complete ; 

 

Thrusters x 9 @ 45/30kg 

Cals x 9/13 

 

Thursday – Gymnastics

 

Friday 

 

A1. Front Squat – 5/3/1 App

A2. Single Leg Box Step Ups x 10 e.s

A3. Knee Up External Rotation x 10 e.s

 

B. Snatch ~ E2MOM x  5 Rounds

 

Hang Pull + Hang Power + Power Snatch (1+1+2)

 

Today’s Workout:

 

Double Unders x 40-50-60-70-80

Hang Power Snatch x 10 @ 50/35kg 

Burpee o/ Bar x 15 

 

Saturday 

 

A1. Deadlift – 5/3/1 App

A2. Bench Press – 5/3/1 App

A3. Pull Ups x 5-10 (Use Bands if Needed)

 

Today’s Workout:

 

Waller Special

 

Sunday – Service 

3x15min workouts

Deadlifts x30 @120/80

Power cleans x20 @70/50

Squat clean and jerk @70/50

21-15-9

DB burpees @2×20/15

HSPU

25,5,20,4,15,3,10,2,5,1

Kcals and rope climbs