CrossFit Iceni ICENI WAY PROGRAM 06-03

ICENI WAY PROGRAM 06-03

Frame-02-03-2017-09-25-45

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MONDAY
MAIN CLASS
Hang clean. (squat or power is allowed)
- 12 minutes to build to a heavy 2rm

20 minute AMRAP (in pairs)
40 hang power cleans
20 over bar burpees
40 pull ups
20 over bar burpees
40 shoulder to over head
20 over bar burpees
40 toes to bar
20 over bar burpees

TUESDAY
CONDITIONING
10 minutes steady state row/ski/running
- This is a long warm up. get sweaty and ready for the workout.

20 minutes EMOM
odd - 10 KB swings + 5 down ups
even - 20 double unders + 5 pull ups

MAIN CLASS
Front squats - from the deck.
8x6 (light and fast)
work up a good working weight before starting your working sets.
the aim of this is to work on the squat clean straight into the first rep.

Workout
5 rounds
1 minute row
1 minute ski
1 minute double unders
1 minute rest
- GO HARD!

WEDNESDAY
MAIN CLASS
10x10 shoulder to over head
keep this light.
little rest between the sets

10x10 deadlifts
keep this light and tight.

3 rounds
5 wall walks with a 10 second hold at the top.
15 strict toes to bar / 30 toes to post.
1 minute hollow hold.

ICENI BARBELL
Snatch
build to a daily max
5 more singles at 90%
5 more doubles at 80%
5 more triples at 70%

30 power snatches at 50-60%

THURSDAY
CONDITIONING
8 minutes Max effort Row
2 minutes Rest
8 minutes Max effort ski
2 minutes Rest
8 minutes AMRAP 10 KB swings 10 wall balls
2 minutes Rest
8 minutes Max effort Burpee box jumps
2 minutes Rest

MAIN CLASS
Skill work.
Hand stand push ups.

14-12-10-8-6-4-2
Thrusters - Unbroken
- Keep this all very light. bearing in mind they may come up in 17.3

4x 400m run

FRIDAY
MAIN CLASS
17.3

SATURDAY
CONDITIONING
Numbers depending

MAIN CLASS - TEAM WORKOUT
Teams of 4
30minutes
Max effort row/ski
Max effort rounds of Cindy
Change every time 1 person completes 400m run
1 person rowing/skiing
1 person running
2 people on Cindy

ICENI BARBELL
Clean and jerk
build to a daily max

drop down to 80% and perform 30 reps for time.

COMPETE CLASS
17.3

SUNDAY
STRENGTH CLASS
17.3

ICENI WAY PROGRAM 06-03

CONTACT US

CrossFit Iceni
Unit 3A Hawkins Road
Colchester
CO2 8JY

Opening Times
Monday - Friday: 0600 - 2100
Saturday: 0830 - 1500
Sunday: 0900 - 1300
Bank Holidays: 0900 - 1400

07833 448894
info@crossfiticeni.com
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