Monday Strength Back Squats 3 x 5 %80 Conditioning AMRAP 7 min 1,2,3,4,5… Power Snatch 40/30 2,4,6,8,10… Handstand Push Ups Rest 3 minutes 10 Rounds (waterfall) 200m Row-bike erg  10 Burpees Cap 20 minutes Tuesday 14:00-18:00 Ooen Box Wednesday Strength TEMPO Back Squats 5 x 3 reps @ 70% Conditioning 5 Rounds 500m Row 12…

WEEKLY PROGRAM Monday Barbell 5 x 3 Squat snatch ( fast single )  %70+ Conditioning 7 Rounds (Alternate on the bike in a team of 4, or rest 1 minute after each round!) 15/12 Calorie Assault Bike 3 Snatch 60/40 4 Overhead Squats  Cap. 25 minutes Tuesday Deadlift TEMPO Deadlifts (3-4 seconds) 5 x 3 reps …

WEEKLY PROGRAM Monday Barbell EMOM x 10 minutes 3 Power Snatch (Touch and go) 70/40 Conditioning 20.1 10 rounds for time 8 power snatch 10 bar facing burpees 15 min cap Tuesday Strength TEMPO Back Squats (3-4 seconds decent each rep) 5 x 3 reps %70 Conditionig 3 Rounds: 12 Calorie machine 8 Power Cleans…

Monday Strength Back Squats 6 x 3 reps @ same weight for all sets, around 82-85%. Conditioning AMRAP 12 5 Power Snatch 50/30 10 Toes to Ring (Or Toes to Bar) Rest 3 minutes Bottom to Bottom Tabata Air Squats! 8 Rounds of 20 seconds of max reps squats with 10 seconds of rest. Tuesday…

Logo_footer   
     © CrossFit® and Forging Elite Fitness® are trademarks owned by CrossFit, Inc. (U.S.A.) and are used under license.
Web Tasarım Ankara