WEEKLY PROGRAM

February 13, Monday

Strength

Back Squats
6 x 3 Reps % 85

Conditioning

A- Open Workout 12.2

Proceed through the sequence below completing as many reps as possible in 10 minutes of:

30 Power Snatches 75/45
30 Power Snatches 135/75
30 Power Snatches 165/100
AMRAP Snatches 210/120

*Open workout Re-Test!

B- Rest 10 minutes

EMOM x 10 minutes
5 Muscle Ups

 

February 14, Tuesday

Strength

Deadlifts
6 x 3 Reps
* 75% for 1 RM. Each time we hit this rep scheme we will add 5 kg.

Conditioning

Alternating Minutes x 30 minutes

12 Handstand Push Ups
12 Calorie Assault Bike – Row
12 Chest to Bar Pull Ups

 

February 15, Wednesday

Weightlifting

Clean + Clean + Jerk
*Work up to a heavy single for the complex, not a max but a heavy single for the day!

Conditioning

AMRAP 20 minutes

30 Double Unders
15 Push Press 50-30
10 Toes to Bar

Strength Accessory

4 Rounds NOT for time, for quality

15 Bent Over Rows 70-40
15 Glute Ham Raises
15 Bar Dips

 

February 16, Thursday

For time with a partner

4 Rounds

400m Run (Together)
40 Handstand Push Ups(While partner holds a handstand)

4 Rounds
400m Run (Together)
40 GHD’s(While partner holds a Push Up plank)

4 Rounds
400m Run (Together)
40 Thrusters

*NO rest between sets of 4 rounds! (Alternate 25’s)

Time cap. 45 minutes

Gymnastic strength work

L-Sit Pull Up Ladder
1-12 Reps

 

February 17, Friday

Weighlifting

Power Snatches
3 x 10 50-30
*Rest 30 seconds between sets.

*Rest 3 minutes

EMOM x 10 minutes
3 reps 70-40

Conditioning

AMRAP 20 minutes

20 Calorie Row- bike
20 Overhead Squats 40-25
20 Pull Ups

Accessory

4 Rounds For Quality
25 Hip Extensions
10 Pause Dips

 

February 18, Saturday

Strength

Back Squat
8 x 1 Reps

*80%. Smooth singles.

Weighlifting

Power Cleans (Touch and go)
7 x 3 Reps % 85 of 1RM power clean
* Rested as needed between sets.

Conditioning

21-15-9-6-3
Dumbell Thrusters 45- 25
Dumbell Burpee Box Step Ups 60-50

cap. 20 minutes

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