Back Squats Work up to a heavy single for the day (Try to beat your last single by 5-10#) Then, Drop and do 3 x 10 Reps (For speed) (At or around 70% of your single for the day) With a partner 14-1 Toes to Bar 14-1 Burpees Cap. 25 min *Partner 1 does 14…

Barbell Power Clean and Jerk 6 x 3 Reps *Work up to your heaviest set of 3 reps. Try and get 6 sets as close as possible to your heaviest 3 Reps! Conditioning 5-4-3-2-1 Legless Rope Climbs 4m 50-40-30-20-10 Push Ups Cap. 20 min

Conditioning Complete with a partner… 100 Calorie Row (Alternate 20’s) 50 HSPU (While Partner holds a handstand) 200 GHD Sit Ups (While Partner holds a Push up Plank) (Alt. 20’s) 50 HSPU (While Partner holds a handstand) 100 Calorie Row (Alternate 20’s) Cap. 35 minutes

Strength Deadlifts 5 x 3 Reps @ 75% AMRAP in 20 min 6 Thrusters 40 – 25 2 Rope Climbs 4m 11 Box Jumps 70 – 60

Strength Back Squats Work up to a heavy single for the day! Drop to 80-90% of that heavy single and do MAX REPS in one set! Every 0:30 seconds x 10 minutes 1 Hang Squat Clean ( 1 RM squat clean % 75 ) Metcon 3 Rounds 15 Power clean ( 50 – 35 )…

Conditioning Every minute, on the minute, for 30 minutes (10 Sets): Minute 1: 15-12 Cal Row Minute 2: 15 Burpees Minute 3: 150 m Run

Strict Press Work up to a heavy single for the day *Drop and hit 4 x 3 reps all at the same weight. Conditioning 2 Rounds For Time 150 Double Unders 15 Dumbell Snatch 30-15 9 min. cap *Rest 7 minutes 2 Rounds For Time 40 GHD Sit Ups 15 Squat clean ( 50 –…

Barbells Snatch Singles 1,1,1,1,1 *Either work up in weight each set, or get 5 good reps at a heavy weight! Conditioning 5 Rounds 6 Bar Muscle Ups 20 Ring Push Ups 9 min. cap Rest 7 minutes 7 Rounds 10 Burpees 5 Strict Weighted Pull Ups ( 25 – 15 kg dumbbell ) 9 min….

Strength Overhead Squat Work up to a heavy Triple for the day! Deadlifts 4 x 7 Reps (Singles, stopping at the floor each rep) (As heavy as possible working up in weight each set!) Conditioning 4 Rounds 25 KettleBell Swings  32-20 25 Ring Dips Cap. 15 min.  

Conditioning 5 Rounds 15m Plate Push 20 – 10 15 Shoulder to Overhead 60-30 *Rest 10 minutes 5 Rounds 15m Plate Push 20 Chest to Bar Pull Ups

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