WEEKLY PROGRAM

 

Monday

 

Back Squat

4 x 8 reps @ 65-70% range for all 4 sets

 

Conditioning

AMRAP 1 Minute

13/10 Calorie Assault Bike

Max Power Snatch 40/25  with remaining time

Rest 1 minute after each AMRAP.

*Continue in this fashion until you reach 75 power snatches!  Shoot for around 18-24 minutes (10-12 rounds!).

 

 

Tuesday

 

Barbell

EMOM x 10 minutes

Power Clean + 2 Squat Cleans (Done as singles here)

Conditioning

14.4 Re-Test

For time though!

60 Calorie Row

50 Toes to Bar

40 Wall Ball

30 Power Cleans 135/95#

20 Muscle Ups

14 minute Amrap

 

 

Wednesday

 

Conditioning

3 Rounds (1:1 With a partner)

15 Deadlift 90/50

45m Farmers Carry 32/24 (kb)

30 GHD Sit Ups

45m Farmers Carry 32/24 (kb)

15 Deadlifts 90/50

Cap time 30 minute

 

Accessory

3 Sets (For Quality)

8 Tempo Strict Ring Dips

2:00 Plank Holds (30 seconds front, 30 seconds each side, 30 seconds reverse plank)

8 Tempo Strict Ring Dips

20 V-Ups

 

 

Thursday

 

Strength

Back Squat

3,2,1,1,1

*Work up to a heavy single for the day

 

 

Conditioning

4 Rounds

6 Minute AMRAP

500m Row

10 Box Jumps 75/60

Max Muscle Ups with time remaining each AMRAP

*NO rest between AMRAP’s!

 

 

Friday

 

Barbell

Technique work…

EMOM x 10 minutes

5 Power Snatches 50/30 (Touch and go)

 

 

Conditioning

AMRAP 20 minutes

12/10 Calorie Row or bike

10 Toes to Bar

8 Shoulder to overhead 50/30

 

Accessory

3 Sets for quality

20 GHD Sit Ups

10 Strict CTB Pull Ups

10 Strict Ring Dips

20 Hollow Rocks

 

 

Saturday

 

Strength

Front Squat

1,1,1 @ 85-90% of 1RM

*3 Heavy singles here at the same weight.

 

 

Conditioning

With a partner for time!

50 Power Clean and Jerk 50/30

50 Strict Handstand Push Ups

50 Toes to Bar

50 Squat Cleans 50/30

50 Toes to Bar

50 Strict Handstand Push Ups

50 Power Clean and Jerk 50/30

*Only one person working at a time!

Cap time 25 minutes

 

 

Sunday

 

Rest Day !!!

 

 

 

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