WEEKLY PROGRAM

Monday

Barbell

Clean and Jerk
5 x 2 Reps (Between 70 and 80% should be all the sets)

Conditioning

With a partner for time
200 Calorie Assault Bike (5 strict pull ups after each set)
200 Calorie Row (10 push ups + 15 squat after each set)

* Alt. 10-15 calories

Cap time 35 minutes

Tuesday

Strength

Back Squat
4 x 6 Reps @ 70+75 %

Conditioning

AMRAP 12 minutes
1,2,3,4,5,… ladder of:
Bench Press 90-50
D-Ball Cleans 50-30

Cash out with…
Strict Pull Ups (Underhand)
5 x 10 Reps

Wednesday

Conditioning

Every 2:00 x 5 Rounds
5 Strict Deficit HSPU
10 Russian KBS 32-20
Then
Every 2:00 x 5 Rounds
5 Strict Deficit HSPU
15 Inverted Rows

Gymnastic Conditioning

Muscle Ups

EMOM x 5 minutes
4 Muscle Ups
EMOM x 5 minutes
5 Muscle Ups
EMOM x 5 minutes
6 Muscle Ups
*No rest between EMOM’s

Thursday

Strength

Back Squats
8 x 4 Reps %80

Conditioning

With a partner for time

4 mile assault Bike
300 Double Unders (Each, at the same time)
50m Handstand walk (Each, at the same time)
50 Power Cleans 80-50

Cap time 25 minutes

Accessory

5 Rounds (For quality and unbroken TTB)
15 Toes to Bar

Friday

Rest Day…
Box Closed !!!

Saturday

Rest Day…
Box Closed !!!

Sunday

Open Box
12:00-18:00

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