WEEKLY PROGRAM

14 November Monday

Barbell

Squat Snatches

5 Reps %50 EMOM x 5 minutes
*Rest 2 minutes
3 Reps %60 EMOM x 5 minutes
*Rest 2 minutes
1 Rep Every 0:30 %75-80 x 5 minutes

Conditioning

With a Partner

3 Rounds

20 Power Snatch 60-30 ( alt. 5’s)
40 Hand Release Push Ups ( alt. 10’s )

Time Cap. 14 minutes

Gymnastics strength work

5 Sets

10 strict HSPU
30 Ab Mat Sit Ups

 

15 November Tuesday

STRENGTH

Back Squats
4 x 6 Reps @ 75%
*Stay at the same weight for all 4 sets

Conditioning

15-12-9 Reps For Time
Muscle Ups
Clean and Jerk 70-40

Time Cap. 15 min.

Strength Accessory

3 x 15 Snatch Grip strict press
3 x 15 Bent over row

 

16 November Wednesday

Barbell

Power Clean + Push Press + Split Jerk

*Start at 75% of your best push press, and work up 2-5 at a time until you reach a max for the day.

Conditioning

– – – HERO WOD – – –

ankara-sehidi-alper-kocaman-in-yurek-burkan-sehadeti

!!! ŞEHİTLER ÖLMEZ, VATAN BÖLÜNMEZ  !!!

” KOCAMAN “

For Time
300 Wall Ball 9 – 7

Time cap. 20 minutes

 Strength Accessory

3 x 15 dumbell bench press
3 x 15 strict pull ups

 

17 November Thursday

Barbell

Every Two minutes for 5 sets
Snatch Grip Push Press + 2 Overhead Squats

Rest Two minutes
Continue to work up in weight…

Every Two minutes for 5 sets
Split Jerk + 2 Overhead squats

Conditioning

3 Rounds for time

10 Overhead squats 60-30
50 Abmat Sit Ups

Time cap 10 minutes

 

 

18 November Friday

Conditioning

Alternating Emom x 20 minutes

15 Calorie Row
1 Legless Rope Climb

Rest 10 Minutes
5 Rounds for Time

20 Sumo deadlift high pull 40 – 25
20 Ring Dips

*Rest 60 seconds between rounds.

Time cap. 20 minutes

 

 

19 November Saturday

Strength

Deadlifts

1 x 10 reps Warm up
1 x 10 @ 45%
1 x 10 @ 60 %
1 x 3 @ 70%
6 x 2 reps @ 80%

Conditioning

With a Partner

200 Double unders ( together )
140 Dumbell Snatch 35-20 ( Alt. 10’s )
80 Muscle Ups ( Alt. 5’s )

Time cap. 30 minutes

 

20 November Sunday

Rest Day…

 

 

 

 

Logo_footer   
     © 2016 Copyright | CrossFit Back Street
Web Tasarım Ankara