Sort by tags

CrossFit Programme June 9th – 15th

Posted 8th June 2025 by Anthony Waller

 

 

Third CrossFit Cycle 2025  

 

Week 3 

 

Whether you think you can, or you think you can’t. you are right.

All our dreams can come true if we have the courage to pursue them.

Great things come from hard work and perseverance. No excuses.

 

See you at work.

 

Monday – Deadlift + Clean & Jerk 

Tuesday – Press + Snatch 

Wednesday – Conditioning

Thursday 

Friday – Front Squat + Handstands 

Saturday – Bench Press + Dips + Pull Ups 

Sunday – Sunday Service 

 

Monday 

 

A1. Deadlift – 5/3/1

A2. Tactical Split Squat w/ DB x 10 e.s

A3. Single Arm KB Split Stance Sumo Highpull x 10 e.s

 

B. Clean & Jerk – Pull + Power + Clean + Split Jerk ( 1 + 1 + 1 + 2 )

 

Today’s Workout: 

 

S.A Devils Press x 5-7-9-11-13 Total @ 22.5/15kg 

Strict Pull Ups x 6 

V-Ups x 15 

 

Tuesday

 

A1. Strict Press + Push Press – 5/3/1 @ Same Weight

A2. Chest Support Dual DB Row x 10

A3. Banded Reverse Crunch x 10-15

 

B. Snatch – Pull + Power + OHS + Snatch ( 1 + 1 + 2 + 1 )

 

Today’s Workout: 

 

P1. 

 

Hang Power Snatch x 8 @ 50/35kg 

 

P2. 

 

Gorilla Row + Deadlift x 6 Total @ 24/16kg 

Dual KB Front Rack Lunges x 10 Total 

 

Wednesday – Conditioning 

 

WOD 1 

 

Run x 600m 

Deadlift x 21-15-9 @ 80/60kg 

Box Jumps x 9-9-9

Rope Climbs x 4-4-4

 

WOD 2 

 

Cals x 22-18-14-10 

Cleans x 7-7-7-7 @ 70/50kg 

Chest – Bar Pull Ups x 7-7-7-7

Strict HSPU x 7-7-7-7

 

WOD 3 

 

Double Unders x 120-90-60-30

Thrusters x 9-12-15-18 @ 45/30kg 

Toes – Bar x 9-9-9-9 

Dual DB Box Step o/ x 12-12-12-12 Total @ 17.5/12.5kg 

 

Thursday 

 

Friday 

 

A1. Front Squat – 5/3/1

A2. Banded KBS x 8-12

 

B1. Heel Elevated Bulgarian Split Squats w/ DB or KB x 10 e.s

B2. Dual DB Incline Pinch Press x 10 

B3. Free Standing Handstand Hold x 10-30 sec

 

Today’s Workout: 

 

P1. 

 

Cals x 9/13 

D-Ball o/ Shoulder x 6 

 

P2. 

 

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

Dual DB Push Press x 12 

 

P3. 

 

Zercher Hold x Until Switch 

 

Saturday 

 

A1. Bench Press – 5/3/1

A2. Knee Up External Rotation x 10-12 e.s

 

B1. Dips x 5

B2. Pull Ups x 5

B3. BB Bicep Curls x 8-10

B4. Banded Bicep Curls x 10-20

B5. Lying EZ Bar Narrow Grip Skull Crush & Press x 6-10

B6. Banded Tricep Extensions x 10-20

 

Today’s Workout:

 

Waller Special

 

Sunday – Service 

 

El jefe ~ TBC