WEEKLY PROGRAM March 26, Monday Warm up 3 Sets 15 Calories Row-Bike 10 One arm Overhead Squats (5 each arm) 10 Lateral Box Step ups 5 L-Pull Ups Strength EMOM x 10 minutes 3 Thrusters @ 75% (Of best thruster) Conditioning With a partner alternating rounds 5 Rounds for time 8 Power Clean and Jerk…

WEEKLY PROGRAM March 19, Monday Barbell Snatch 1,1,1,1,1 @ 75% or above to count as a set! Conditioning Alternating minutes x 21 minutes 20 Calorie Row-bike 50 Double Unders 10 Burpees (As fast as possible) March 20, Tuesday Warm up 3 rounds of 15 Calories on a machine 5 Single arm Press in the bottom…

WEEKLY PROGRAM March 12, Monday Strength Overhead Squats 6 x 3 Reps (Work up in weight so your last set is as close to 80% as possible!) Conditioning 5 Rounds 7 Muscle Ups 75 Double Unders Accessory 4 Sets (Not for time, but for quality) 8 Dumbell Strict Press (Each arm, alternating arms) 10 Strict…

WEEKLY PROGRAM March 5, Monday Strength Paused Back Squat 3 x 5 Reps @ 60-65% *Pause every rep in the bottom! Conditioning 5 Rounds for time 15 Sumo Deadlift High Pulls 40-25 15 Handstand Push Ups 60 Double Unders Time cap 15 minutes March 6, Tuesday Strength Paused Back Squats 5 x 5 Reps @…

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