WEEKLY PROGRAM

April 17, Monday

Conditioning

For time

21-15-9
Pistols Left Leg
Pistols Right Leg
12-9-6
Muscle Ups

*At the 15:00 mark start…

21-15-9
Hang Power Cleans 60-40
12-9-6
Muscle ups

Time cap. 25 min.

Core work

3 Sets not for time
15 Strict Toes to Bar
1 Minute Side Plank (Each side)

 

April 18, Tuesday

Strength

6 Sets
5 x 2 Muscle Clean + Strict Press

Conditioning

With a Partner For Time

160 Calorie Row
140 Push Ups
120 DB Snatch 65-35 lbs

*Rest 10 min

120 Deadlifts 90-50
140 Ring Dips
160 Double Unders

 

April 19, Wednesday

Conditioning

Alternating Minutes x 10 minutes

20/15 Calorie Row- Bike (Men/Women)
10 Box Jumps 80-60

Alternating Minutes x 10 minutes

20/15 Calorie Row – Bike (Men/Women)
15 Handstand Push Ups

* No rest between emom’s

Rest 10 mimutes

4 Rounds for time

25 KettleBell Swings 32-24
100 Double Unders
25 GHD Sit Ups

Right into…

100 Chest to Bar Pull Ups (Hold sets of 10)

Tİme cap 25 minutes

 

April 20, Thursday

Barbell

Snatches
– Work up to a heavy triple for the day (78+% would be great!)
– Work up heavier to a heavy single for the day (85+% would be great!)
Drop back down to your heavy triple and hit that again!

cap time. 20 minutes

Conditioning

Each for time:

40 Wall Ball
20 Power Snatch 50-30
10 Paralette HSPU

@ 10:00 mark start…

40 Wall Ball 9 – 6
20 Power Clean and Jerk 50-30
10 Paralette HSPU

@ 20:00 mark start…

40 Wall Ball
20 Sumo Deadlift High Pull 50-30
10 Paralette HSPU

cap time 30 minutes

 

April 21, Friday

Strength

Front Squats
1,1,1,1
*Work up to a heavy single for the day !

Conditioning

In a team of 3

45 Rope Climbs
225 Back Squats 70-50 (Alt. 25’s)
45 Rope Climbs

Cap time 30 minutes

 

April 22, Saturday

Barbell

Squat Cleans with a partner (You do a set I do a set)

5-4-3-2-1 reps:
@ 70-40
At the 6:00 mark
4-3-2-1 reps:
@ 80-45
At the 10:00 mark
3-2-1 reps:
@ 90-50

Conditioning

Alt. Minutes x 30 minutes

15 Calorie Row
12 Burpees
9 Thrusters 50-30

April 23, Sunday

Rest Day…

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