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CrossFit Programme October 13th – 19th

Posted 12th October 2025 by Anthony Waller

 

 

Fifth Cycle 2025

 

Week 3

 

Treat your body like someone you love.

Never give up on a dream just because of the time it will take to accomplish it. The time will pass anyway.

To give anything less than your best is to sacrifice the gift.

 

See you at work.

 

Monday – Bench Press + Cleans

Tuesday – Deadlift + Snatch

Wednesday – Conditioning

Thursday – Gymnastics

Friday – OH Press + Pull

Saturday – Front Squat + Back Squat

Sunday – Sunday Service 

 

Monday 

 

A1. Bench press – 5/3/1

A2. Tactical Squat w/ Dual Heavy DB x 6-8 e.s

A3. Dual DB/BB Cuban Rotation x 10-12

 

B. Clean – Power Clean + Squat Clean ( 2 + 2 )

 

Today’s Workout: 

 

Alt DB Clean & Press x 10 Total @ 25/17.5kg 

Burpee Box Jumps x 8 @ 30/24” 

 

Tuesday 

 

A1. Deadlift – 5/3/1

A2. Low Incline Bench Alt DB Press Cycle ( R + L + T ) x 5 + 5 Regular

A3. Pull Up x 3-6 w/ Tempo 21×2

 

B. Snatch – Power Snatch + Squat Snatch ( 2 + 2 )

 

Today’s Workout: 

 

DT” 

 

5 Rounds For Time 

 

Deadlifts x 12 

Hang Power Cleans x 9 

Push Jerks x 6

 

155/105 lb // 70/47.5kg 

 

Wednesday – Conditioning 

 

WOD – CHIPPER 

 

Cals x 20/25

 

Hang Power Snatch x 7 @ 40/35kg 

Burpee o/ Bar x 7 

Thruster x 7 

Chest – Bar Pull Ups x 7 

 

Cals x 20/25 

 

Power Snatch x 6 @ 50/40kg

OHS x 6 

Front Rack Alt Lunges x 6 

Toes – Bar x 6 

 

Cals x 20/25

 

Snatch x 5 @ 60/45kg 

STOH x 5 

Muscle Ups x 5 

Wall Walks x 5 

 

Cals x 20/25 

 

Thursday 

 

Friday 

 

A1. OH Press – 5/3/1

A2. Single Arm DB Row x 4 + 6 e.s ( Heavy – Moderate ) *Drop Set Style*

A3. Supinated Chin Up ISO Hold x 10-30 sec

 

B1. Dips x (1 + 1/4) x 6-10

B2. Lying Dual DB Tricep Extension x 10

B3. Alt DB Hammer Curl x 12 Total

B4. Landmine Rotation & Press x 5 e.s

B5. Chest Supported DB Lateral Raises x 10

 

Today’s Workout: 

 

Double Unders x 30-50-70-90 

Dual DB Hang Squat Clean x 10 @ 22.5/15kg

HSPU x 10 

 

Saturday 

 

A1. Front Squat + Back Squat – 5/3/1 *(% Based Off Front.SQ)*

A2. Half Kneeling Banded Chop x 10 e.s

A3. Weighted Side Plank x 20-30 sec e.s

 

B1. S.A Split Squat Ipsilateral Side Bend w/ KB x 10-15 e.s

B2. Bulgarian Split Squat x 6-10 e.s

B3. Split Leg RDL w/ BB x 6-8 e.s *Using Rack*

 

Today’s Workout:

 

Waller Special

 

Sunday – Service 

12mind to build weigth

Deadlift x3

Power clean x2

Push jerk x1

Miko Sweat

E9MO9M x4 (36min)

Row/ski/bike 34/40kcals

DB single alt Snatches x30 @22.5/15kg

Row/ski/bike 34/40kcals

Press ups/ pull ups x30 -alt rounds