WEKKLY PROGRAM   Monday Strength Front Squats -Work up to a heavy single for the day -Drop set: Hit a heavy 5 rep for the day Conditioning İn a team of 3… For time P1: 1 minutes Bike P2: 15 Power Clean 50/30 P3: 9 Burpee Pull Ups To 300 Calories Bike Cap time 25…

WEEKLY PROGRAM   Monday   Strength Deficit Deadlifts (Standing on 2 x 20kg comp plates) 10 @ (Warm up weight) 10 @ 45% 10 @ 60-65% Conditioning 7 Rounds (Start a new round every 3:00) 15/12 Calorie Row 12Toes to Bar 9 Shoulder to Overhead 60/40     Tuesday   Conditioning 10 Rounds (Start a…

WEEKLY PROGRAM   Monday Strength Deficit Deadlifts (20kg competiton plate) 10 Reps 60/40 10 Reps 100/70 10 Reps 140/100 Conditioning AMRAP 20 min 20 KBS 32/20 20 GHD Sit Ups 20 Ring Dips   Tuesday Conditioning 5 Rounds 20 Hang Power Cleans 45/30 20 Burpee Pull Ups Cap time 18 minutes * Rest 5 minutes…

WEEKLY PROGRAM Monday Strength Snatch Grip Push Press + 2 OHS w/pause in bottom of each rep -Work up to about 80% of your best snatch for one good set! Conditioning Alternating Minutes x 20 minutes 15 Calories Bike 5 Muscle Ups OR 8 Strict Pull Ups Tuesday Strength Back Squats 5 x 10 reps…

WEEKLY PROGRAM Monday Strength Back Squats 6 x 4 reps @ 80% + Conditioning 10 Rounds for time 30 Double Unders 2 Rope Climbs 15 Cap time 25 minutes Tuesday Barbell “Heavy Grace” For time: 30 Clean and Jerks 80-50 Cap time 8 minutes Conditioning 300m Run 30 Push Ups 2-4-6-8-10 reps of Muscle Ups…

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