WEEKLY PROGRAM

 

 

Monday

 

Strength

Back Squat

5,5,5 %80

 

Coditioning

For time:

100 Dumbell Snatch #65/35

*EMOM including 0:00 complete 10 Wall Ball 9/5

Cap time 15 minutes

 

 

 

Tuesday

 

Strength

Strict Press

5,5,5 @ 75%

 

 

Barbell conditioning

With a partner alternating round (each)

For time

3 Rounds “D.T.” 40/30
3 Rounds “D.T.” 50/35
3 Rounds “D.T.” 60/40
3 Rounds “D.T.” 70/45
3 Rounds “D.T.” 80/50

Cap time 20 minutes

 

 

Wednesday

 

Back Squat

-Work up to a heavy single for the day!
-Drop to 85% of what you hit for your

 

Conditioning

For time

100 Deadlifts 90/60

*Every time you break, complete 15 Box Jumps 70/50

 

Cap time 15 minutes

5 Rounds (1:2 Work:Rest)

12 Toes to Bar
6 Bar Muscle Ups
12 m Handstand Walk

*Alternate with two other people, or just work:rest 1:2.

 

 

Thursday (Recovery Day)

 

Conditioning

In a team of 3

2 Rounds for time

150 Calorie Assault Bike
120 GHD Sit Ups
90  HSPU

Cap 30 minutes

 

 

Friday

 

Strength

Back Squats

-Work up to a heavy double for the day!

-2 x 4-6 reps @ 90%

 

 

Conditioning

EMOM x 10 minutes

3 Power Snatch 60/30
20 Double Unders

*Rest 2 minutes

EMOM x 10 minutes

3 Power Clean 80/50
20 Double Unders

 

Saturday

 

With a partner for time

100 Calorie Bike
100 Power Snatch 30/20
100 Toes to Bar
100 Pull Ups
100 Toes to Bar
100 Power Snatch
100 Calorie Bike

Cap 35 minutes

 

 

 

Sunday

Rest Day !!!

Logo_footer   
     © CrossFit® and Forging Elite Fitness® are trademarks owned by CrossFit, Inc. (U.S.A.) and are used under license.
Web Tasarım Ankara