WEEKLY PROGRAM

26 December Monday

Strength

Deadlifts

5 x 5 Reps @70-75%. Do these as singles, stopping on the floor after each rep without letting go of the barbell.

Conditioning

With a partner…

Power Cleans
100 Reps for time 60-40
*Alt. 10’s

Time cap. 7 min.

*Rest 3 minutes

100 Pull Ups
*Alt. 10’s

Time cap. 7 min.

*Rest 3 minutes

100 Bar Facing Burpees
*Alt. 10’s

Time cap. 7 min.

 

27 December Tuesday

Conditioning
5 rounds for time (Alternating 1:1 with a partner)

12 Shoulder to Overhead 50-30
15 Toes to Bar
50 Double Unders

Time cap. 20 minutes

Rest 10 minutes

5 Rounds for time

10 Power Snatch 50-30
20 GHD Sit Ups

Time cap. 20 minutes
Gymnastic Strength work

3 x 20 Kipping HSPU
3 x 15 Strict Pull Ups

*Superset these two movements. Not for time, but for quality.

 

28 December Wednesday

Strength

Back Squat
3 x 12 reps Try to be close to 65-70%!

Conditioning

With a partner Alternating rounds,

3 Rounds of
1-2-3-4-5
Power Clean and Jerk 70-40
5-5-5-5-5
Bar Muscle Ups

Time cap. 30 minutes

29 December Thursday

Conditioning

*Alternate 1:1 with a partner.

4 Rounds

20 cal Row-bike
15 Strict Handstand Push Ups

Time cap. 25 minutes

Rest 10 minutes.

4 Rounds

20 Burpee
40 Double Unders
20 KettleBell Swings 24-16

Time cap. 20

 

30 December Friday

Conditioning

With a partner for time,

160 Wall Ball 9-7 (Alt. 40’s)
120 Toes to Bar (Alt. 20’s )
80 Overhead Squats 50-30 (Alt. 10′)
40 Muscle Ups (Alt. 5’s)

*Rest 10 minutes

40 Muscle Ups
80 Overhead Squats
120 Toes to Bar
160 Wall Ball

Time cap 50 min.

 

31 December Saturday

Box Opening at 14:00
Yoga at 14:00
Wod at 15:00
Box Closing at 16:30

HAPPY NEW YEAR !!!

Main, CrossFit.com

Min 0-2
2 Legless Rope Climbs 15’
2 Front Squats 185/125#
Min 2-4
2 Legless Rope Climbs 15’
4 Front Squats 185/125#
Min 4-6
2 Legless Rope Climbs 15’
6 Front Squats 185/125#
Min 6-8
2 Legless Rope Climbs 15’
8 Front Squats 185/125#

Then,

Strict Pull Up Ladder

01 January Sunday

Box closed !!!

Rest Day…

happy_new_year_red_background_wallpaper

 

 

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