CrossFit Programme December 16th – 22nd

WRAP PARTY 4/6 

Strength does not come from physical capacity. It comes from an indomitable will.

See you at work.

Monday – Bench Press 

Tuesday – Back Squat 

Wednesday – Conditioning

Thursday – Gymnastics

Friday – Deadlift 

Saturday – Strict OH Press 

Sunday – Sunday Service

Monday 

A1. Bench Press x 8-6-4-2-2  * Build Weight as Reps Drop *

A2. Dual DB RFE Split Squats x 12 e.s

A3. EZ Bar Bicep Curls x 8-10

A4. Ring Rows x 15-20

B. Snatch ~ Hang Power + Squat Snatch x 2 + 2 E2MOM

Today’s Workout: 

Run x 400m 

Alt DB Snatch x 14 Total @ 20/12.5kg 

DB Box Step Up x 14 Total 

Burpee Box Jump x 7-11-15 

Tuesday

A1. Back Squat x 8-6-4-2-2  * Build Weight as Reps Drop *

A2. Box Jump x 3 * Test your Vert *

A3. Dual DB Bent Over Row x 10-12

B. Cleans ~ Hang Power + Squat Clean ( 1 + 3 )

Today’s Workout: 

P1. 

Sumo Deadlift High Pull x 12 @ 45/30kg 

Hand Release Push Ups x 8 

P2. 

Cals x 8/12 

Single Arm DB Thruster x 4 e.s @ 22.5/15kg 

Wednesday – Conditioning 

700

Complete in any order, switching movements whenever you want until all 700 reps are complete. 

Every 90 secs x 5 Burpees

KB Squats x 100

Hand Release Push ups x 100

KB Lunges  x 100

KBS x 100

Single Arm KB Shoulder Press x 100 Total

Single Arm KB Snatch x 100 Total

Butterfly Sit ups x 100 

Thursday – Gymnastics

Friday 

A1. Deadlift x 8-6-4-2-2  * Build Weight as Reps Drop *

A2. Seated Dual DB Seesaw Press x 10 Total

A3. Dual DB Lateral Raises x 15

B1. Dual DB Reverse Drop Lunges x 10 e.s

B2. Chin Ups x 5+

B3. Knee Uo External Rotation x 10 e.s

Today’s Workout:

P1. 

Hang Power Snatch x 7 @ 35/20kg 

OHS x 7 

Burpee o/ Bar x 7 

P2. 

Cals x 18/22

Saturday 

12 Days of Christmas

Sunday – Service 

El jefe ~ TBC