WEEKLY PROGRAM

Monday

Strength

10 Rounds (Every 90 seconds start round)
3 Snatch (75%)
6 Strict Handstand Push Ups

Conditioning

15-12-9
Bar Muscle Ups
Push Jerk 60-40
100 Double Unders (After each set)

Cap time 15 minutes

Cash out
4 x 12 Strict Pull Ups (Overhand grip)

Tuesday

Barbell

Power Clean (All touch and go ideally)

EMOM x 4minutes
10 Reps @ (40%)
*Rest 2 minutes
EMOM x 4 minutes
8 Reps @ (55%)
*Rest 2 minutes
EMOM x 4 minutes
6 Reps @ (70%)
*Rest 2 minutes
EMOM x 4 minutes
4 Reps @ (75%)
*Rest 2 minutes
EMOM x 4 minutes
2 Reps @ (85%)

Conditioning

5 Rounds (Start a new round every 4:00)
5 Back Squats 110-70
15 DB Bench Press 65/35#
20 GHD Sit Ups

Wednesday

Strength

7 Rounds (New round every 2:00)

4 Strict Press (75%)
5 Pull Up
6 CTB Pull Up
10 KB Snatches 24-16 (5 each arm)

Conditioning

For time With a partner

100 Push Ups
80 Toes to Bar
60 Double KB Clean and Jerk 24-16
40 Synchro Wall Ball 9-6
60 Double KB Clean and Jerk 24-16
80 Toes to Bar
100 Push Ups
*Only one partner working at a time!

Cap time 30 minutes

Thursday

Strength

Split Jerk
5 x 3 Reps (%75-80)

Conditioning

6 Rounds for time

6 Strict Deficit HSPU
5 Power Snatch 70-40
4 Overhead Squats 70-40

Cap time 20 minutes

Friday

Strength

Back Squat
3 x 5 Reps (Working from 70-80% range)

Conditioning

With a partner for time

200 Bar Facing Burpees (Alternate 20’s)
150 Calories Assault Bike (Alternate 15’s)
100 Muscle Ups (Alternate 5’s)

Cap time 35 minutes

Saturday

Alternating Minutes x 20 minutes

Min 1: 15/12 Calorie Bike
Min 2: 15 Toes to Bar
Min 3: 15/12 Calorie Row
Min 4: 20 Push Ups

Cash out
3 x 5 Reps DB Strict Press (Alternating arms, 5 each arm)

Sunday

Rest Day !!!

Logo_footer   
     © 2016 Copyright | CrossFit Back Street
Web Tasarım Ankara