WEEKLY PROGRAM

February 26, Monday

Conditioning

10 Rounds (1:1)
3 Overhead Squats 70-40
6 Muscle Ups
9 Calorie Assault bike or row

*Alternate rounds with a partner

Cap time 40 minutes

 

February 27, Tuesday

Barbell

Power Clean and Jerk
5 x 2 Reps @ (75-85% of your 1RM power clean for all the sets)

Conditioning

AMRAP 20 minutes
200m Run
3 Hang Squat Cleans

*Increase the weight 10-5 kg every 3 rounds you complete! We started at 60-40 kg and worked up from there changing weights after every 3 rounds.

 

February 28, Wednesday

Conditioning

3 Rounds total.
Each round For time!
20 Deadlifts 100-60
35 Handstand Push Ups
50 Calorie Row
*Rest 1:2 and repeat for a total of 3 rounds each person! Alternate in a team of 3 people or start a new round every 15 minutes!

 

March 1, Thursday

2 total rounds

For time:

1200m Bike or 750m Row

3 Rounds of
10 Burpees
30 Double Unders

900m Bike or 500m Row

2 Rounds of
15 Burpees
30 Double Unders

600m Bike Or 250m Row

1 Round of
20 Burpees
30 Double Unders

*Rest 10 minutes and repeat

Cap time 45 minutes

 

March 2, Friday

Open Workout 18.2 !

 

March 3, Saturday

Back Squats
5 x 5 Paused at the bottom @ 55%

Conditioning

10 Rounds (1:1)
3 Power Cleans 90-50
10 Bar Facing Burpees

*Alternate rounds with a partner

Cap time. 30 minutes

 

March 4, Sunday

Rest Day …

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