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 needed

Gymnastic Strength Work

Complete as many rounds as possible in 10 mins of:

15 Push-ups
1 Legless Rope Climb

 

 

22 November Tuesday

Barbell

Snatch 1-1-1-1-1

Use the heaviest weight you can for each set.

Time cap. 12 minutes

Conditioning

Every 1 min for 14 mins, alternating between:

20 Row – Air Bike Calories
15 Kettlebell Swings, 24-16

 

Strength Accessory
3 Rounds

30 GHD Sit Ups
15 Dumbell Strict Press

 

 

23 November Wednesday

 

Barbell

Every 1 min for 10 mins:

3 Power Clean & Jerks, 70 – 40

 

Conditioning
Every 1 min for 30 mins, alternating between:

12 Toes-to-bars
10 Burpees
8 Power Clean & Jerks, 50 – 30

 

 

24 November Thursday

 

Conditioning

Start a new workout every 20 minutes.

A- For time:

21 Bar Muscle-ups
100 Double Unders
15 Bar Muscle-ups
100 Double Unders
9 Bar Muscle-ups
100 Double Unders

B- For time:

21 Deadlifts, 100-60
Ring Dips 20 Reps
15 Deadlifts,
Ring Dips 20 Reps
9 Deadlifts,
Ring Dips 20 Reps

C- For time:

21 Hang Power Cleans, 60-30
Handstand Walk,20m
15 Hang Power Cleans,
Handstand Walk,20m
9 Hang Power Cleans,
Handstand Walk,20m

 

 

25 November Friday

 

Strength

Back Squat 7×5

Use the same weight for each set.
Rest as needed between sets.

 

Conditionig
Every 10 mins for 30 mins do:

40 Wall Balls, 9-7
20 Power Clean & Jerks, 60-30
10 Muscle-ups

 

 

26 November Saturday

 

“Isabel”

Snatch 135 pounds, 30 reps for time:

Time Cap 6 minutes
Conditioning
Every 1 min for 30 mins, alternating between:

15 Row – Assault Bike Calories
25 Push-ups
15 Box Jump Overs, 60-50

 

 

27 November Sunday

 

Rest Day…

 

 

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