Strength Back Squats 5 x 4 reps % 80 * Focus on driving fast through the sticking point of your squat.   Conditioning At 0:00-15:00 A- “J.T.” 21-15-9 reps for time Handstand Push Ups Ring Dips Push Ups *Do these all strict if possible! At 20:00-30:00 B- “Nancy-ish” 5 Rounds for time 50 Double Unders…

Conditioning 5 Rounds 250 Row 2 Seated Legless Rope Climbs 15’ *Alternate in a team of 3 on the rower. Complete 5 sets each! Accessory 4 Rounds not for time 25 GHD sit ups 12 Strict Handstand Push ups

Strength Squat Clean Doubles 6 x 2 reps Conditioning “Chelsea” EMOM x 30 Minutes 5 Pull Ups 10 Push Ups 15 Air Squats    

Strength Work Split Jerks (From rack ) 6 x 2 reps Conditioning 3 Rounds (Each round is for time) 40 Calorie Row 30 Push Press 40-25 20 m. Handstand Walk 10 Power Cleans 80 – 50 *Rest 1:1 for these rounds, or alternate with a partner where you go for 1 full round, then your…

Strength Every two minutes for 6 sets Snatch Grip Push Press + 3 Overhead Squats (with a 2-3 second pause in the bottom) Rest 5 minutes Every Two minutes for 6 sets Snatch Doubles (Drop between reps) Working up to a heavy double for the day, Conditioning 3 Rounds for time 10 Power Snatch 50-30…

Strength Back Squats 6 x 3 reps @ No more than 80% Conditioning For Time 42-36-30-24-18 Reps Push Ups 2 x Double Unders 84-72-60-48-36 Time Cap. 12 minutes Strength Accessory 4 Rounds not for time 25 GHD Sit Ups 25 Bar dips    

Conditioning In Teams of 3 AMRAP in 40 minutes 120 Calorie Assault Bike ( Alt. 20’s ) 60 Strict HSPU ( Alt. 10’s ) 120 Calorie Row ( Alt. 20’s ) 60 Muscle Ups ( Alt. 10’s ) 120 Bar Facing Burpees ( Alt. 20’s ) Strength Accessory Bent over barbell row 3 x 15…

With a partner complete the following… 50-40-30-20-10 Row Calories Wall Ball 9 – 7 Rest 3 minutes 50-40-30-20-10 Dumbell Push Press 25 – 15 Pull Ups Rest 3 minutes 50-40-30-20-10 V-Ups Push Ups *Break up all of the sets into halves(25-20-15-10-5 each) and complete with your partner.  

Conditioning 10 Rounds 10 Push Press 45-30 10 Toes to Bar Time Cap. 15 minutes *Rest 10 minutes 10 Rounds 10 Hang Power Cleans 45-30 10 Pistols (Alternating legs) Time Cap. 15 minutes  

Conditioning Every three minutes For 4 Rounds 25 Calorie Row 25 GHD Sit Ups *Rest 5 minutes Every Three minutes For 4 Rounds 20 Calorie Row 20 Ring Dips *Rest 5 minutes Every three minutes For 4 Rounds 15 Calorie Row 15 Pull Ups Core Tabata(s) Hollow Rock *Rest 1 minute V-Ups *Rest 1 minute…

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