WEEKLY PROGRAM   Monday   Barbell Power Snatches 3 Reps Every 0:30 seconds x 5 minutes (30 reps total) *1 Minute Rest 2 Reps Every 0:30 seconds x 5 minutes (20 reps total) *1 Minute Rest 1 Rep Every 0:30 seconds x 5 minutes (10 reps total) %55/%60/%75   Conditioning 10 Rounds AMRAP 90 Second…

WEEKLY PROGRAM   Monday   Back Squat 4 x 8 reps @ 65-70% range for all 4 sets   Conditioning AMRAP 1 Minute 13/10 Calorie Assault Bike Max Power Snatch 40/25  with remaining time Rest 1 minute after each AMRAP. *Continue in this fashion until you reach 75 power snatches!  Shoot for around 18-24 minutes…

WEEKLY PROGRAM   Monday Strength Snatch Panda High Pull + Snatch 1,1,1,1,1 @ 75-80% Snatch Grip Deadlift 4 x 3 reps @ 85-95% of best snatch Cap 15 min.   Conditioning 21 Minute EMOM Min 1: 15/12 Calorie rower or bike Min 2: 15 Burpees Min 3: 5 Bar Muscle Ups     Tuesday  …

WEEKLY PROGRAM   Monday   Strength Pause Front Squat into Thruster 5 x 1 rep @ Moderate thruster weight   Conditioning 21-18-15-12-9 reps of (waterfall) Machine Calories Thrusters 45/25 Toes to Bar     Tuesday   Barbell Power Clean 3 x 1 rep @ 85%+ *All 3 singles should be above 85%!   Conditioning 5 Rounds for…

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