WEEKLY PROGRAM 28 November Monday With a partner ( Alternating rounds ) 5 Rounds 10 Hang Power Cleans 60 – 30 10 Front Squats 10 Shoulder to Overhead Time cap 15 minutes Conditioning Alternating Minutes x 20 minutes Odd: 50 Double Unders Even: 20m Handstand Walk Core/Accessory Work 3 Rounds 20 Barbell ab roll out…

WEEKLY PROGRAM 21 November Monday Strength Back Squat 10×3 Use the same weight for each set. Time cap. 20 minutes Conditioning 2016 CrossFit Liftoff Event 3 Complete as many rounds as possible in 15 mins of: 25 Pull-ups 50 Row Calories 100 Overhead Squats, 45/35 lbs 50 Box Jumps, 24/20 in 25 Pull-ups Rest as…

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′) Time…

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

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  

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 ” KOCAMAN ” For Time 300 Wall Ball 9 – 7 Time cap. 20 minutes Strength Accessory 3 x 15…

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    

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 (…

Strength Deadlifts 5 x 2 Reps (Around 80% ) Conditioning 3 Rounds For Tİme 25 Overhead squats 40- 25 25 Box jump overs Time cap. 15 minutes  

Strength Front Squats 7 x 3 Reps *working up in weight starting around 70%. Conditioning Alternating Minutes x 20 minutes 12 Burpee touch bar 12 Pull Up *Rest 10 minutes 3 Sets 30 GHD 10 Strict Deficit HSPU

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