CrossFit BodyM

Week 3 CF program (M/G/WL/OL). Week 3 GS program. Week 8 Advanced Skill and Strength.

1

Skill and Strength:

Snatch – Max for the day; 80% x 1 x 5

Clean & Jerk – Max for the day; 80% of single x 1 x 4

Front Squat – 90% x 1 x 3

2

CF Conditioning:

Warm Up:

3 sets

Run 400m

10 Push Press @ 20/15kg

15 GHD Hip extensions

(a) Push Press 1 – 1 – 1 – 1 – 1 @ ‘Max for the day’ effort

rest 10min

(b) 10min cap:

Run 1km

Then in time remaining

Max rep Thruster @ 70/47.5kg

Notes:

• You can Clean the bar from the ground into the first thruster in the workout.
• Focus on technique and fluent movement over the load.