WEEKLY PROGRAM

May 8, Monday

Barbell Conditioning

In a team of 3,
Power Cleans (Touch and go if possible)
30 @ 60-30
30 @ 70-35
30 @ 80-40
30 @ 90-45
*Alternate sets of 5’s for all sets!

cap Time 20 minutes

Conditioning

“J.T.”
21-15-9
Handstand Push Ups
Ring Dips
Push Ups

*Rest 5 minutes

100 Pull Ups

Cap. 20 min.

 

May 9, Tuesday

Strength work

EMOM x 10 minutes
3 Front Squats (From the rack)
*75% of 1RM Clean.

Conditioning

With a partner for time

120 GHD Sit Ups (EACH partner does 120, do these at the same time)
90 Power Snatch 43-30 (split as a team)
30 Legless Rope Climbs (split as a team)

cap time 30 min.

 

May 10, Wednesday

Barbell

Snatches
4 x 5 reps @ (60%)
4 x 4 reps @ (65%)
4 x 3 reps @ (75%)

Conditioning

5 Rounds for time
100 Double Unders
10 Burpee Bar Muscle Ups

cap time 20 min

 

May 11, Thursday

With a partner each for time:

100 Burpee Box Jumps 60-50
20 Rope Climbs

150 Calorie Bike
40 Overhead Squats 60-30

200 Push Ups
60 Muscle Cleans 60-40

250 Double Unders
80 Hang Power Cleans 70-45

*Rest 5 minutes between each couplet!

Cap time 50 min.

 

May 12, Friday

Box Closed !!!

Battle Of Bosphorus…

 

May 13, Saturday

Box Closed !!!

Battle Of Bosphorus…

 

May 14, Sunday

Box Closed !!!

Battle Of Bosphorus…

 

 

 

Logo_footer   
     © 2016 Copyright | CrossFit Back Street
Web Tasarım Ankara