WEEKLY PROGRAM

Monday

Back Squat

5 x 5 Reps @ 75%

*All 5 sets at the same weight.

Conditioning

5 Rounds for time

20 Pistols 

20 GHD Sit Ups

20 Calorie Bike 

Cap time 25 minutes

Tuesday

Barbell

Squat Clean

-Build to a heavy triple from the HANG for the day! (no dropping the bar between reps

Conditioning

5 Rounds

10 Power Cleans 60/40

15 Strict HSPU

*Rest 1 min

3 Rounds

30/24 Calorie Row

90 Double Unders

Cap 25 minutes

Wednesday

Strength

Back Squats

10 x 2 reps @ 70%

*Every 90 seconds start a new set!

Conditioning

With a partner for time

50 Burpee Box jumps 60/50

10  Rope Climbs 

50 Dumbell Snatch 75/45#

10  Rope Climbs 

50 Burpee Box Jumps 60/50

*One partner working at a time! 

cap time 25 minutes

Thursday 

Barbell

Snatch

1,1,1 @ 85%+ (Work up in weight each rep)

3,3,3 @ 80% (Stay the same weight each set!)

Conditioning

Alternating Minutes x 21 minutes

15 Cal. Row

15 Burpees

15 Kettlebell Swings 32-20

Friday

Strength

Back Squat

-Work up to a heavy single for the day! Just one heavy rep! Touch something heavy today!

Conditioning

21-15-9

Bar Muscle Ups

100 Double Unders

Saturday

Barbell

Power Cleans

5 x 1 @ 90%

*Work up to 85-90% of your best power clean and get 5 singles in at that weight range!

Conditioning

Alternating rounds With a partner

7 Rounds (1:1)

2 Rope Climbs

3 Power Cleans 70/40

6 Strict Handstand Push ups

12 Calorie erg

Accessory

4 Sets for quality

8-12 Dips (Control/Tempo reps)

8-12 Dumbell Rows (Each arm)

Sunday

Rest Day!!!

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