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Week 9 - 2023

Updated: Mar 2, 2023

Monday


EMOM x 10

Snatch high pull +

Hang squat snatch

Back squat

5 x 4 22X1 (one set every 3 minutes)


3 sets

8 RDL

6/6 Single leg squats


Tuesday


Bench press 10-8-6-6-6


EMOM x 12

Min 1 - 4-6 Dips

Min 2 - 4-6 chin ups

Min 3 - Rest


3 sets

12 Single arm DB rows


3 sets

12-15 Skull Crushers

12-15 Barbell curls


Wednesday


15 minute AMRAP 20/15 Calorie row 20 Wall balls 9/6kg 3 minute Rest 15 minute AMRAP 20/15 Calorie Bike 20 Dumb-bell Snatch 22.5/15kg


Thursday

Clean & Jerk

15 minutes to build

EMOM x 20

Min 1 - 5 pull ups + 10 Push ups + 15 squats

Min 2 - 5 Clean & Jerks

Min 3 - 15/12 Calorie ski

Min 4 - Rest

Friday

CrossFit open

Saturday

In teams of 3

9 minute AMRAP

Sled push (Change every 12.5m)

3 minutes rest

9 minute AMRAP

Ski (Change every 30 seconds)

3 minutes rest


9 minute AMRAP

Burpee box jump overs (change every 30 seconds)

Hyrox

Monday

6 Rounds

1 minute on / 30 seconds off

# Ski

# Sled push

# Farmers cary

# Echo bike

Wednesday

15 minute AMRAP 20/15 Calorie row 20 Wall balls 9/6kg 3 minute Rest 15 minute AMRAP 20/15 Calorie Bike 20 Dumb-bell Snatch 22.5/15kg

Friday

Every 15 minutes x 3

1000/800m row

800m run

60/48 calorie bike


Weightlifting

Tuesday

Snatch


Thursday

Clean & Jerk




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