WEEKLY PROGRAM

August 14, Monday

Barbell

Snatch
-Up to a heavy double for the day!

Conditioning

“Amanda .45”
13-11-9-7-5 reps of
Muscle Ups
Snatch 135/95#

Cap time 20 minutes

 

August 15, Tuesday

Strength

Front Squat
5,3,1,1,1,1,1
*Work up in weight each set

Conditioning

8 Rounds
4 Bar Muscle Ups
2 Squat Cleans (100-60 )

cap time. 20 minutes

 

August 16, Wednesday

Conditioning

“Open Workout 17.5”
10 Rounds for time
9 Thrusters 95/65#
35 Double Unders

Cap time 20 minutes

 

August 17, Thursday

AMRAP 2 minutes
2 rope Climbs
10/7 Calorie Bike
Max Reps Overhead Squats 60-40

*Rest 1 minute

AMRAP 2 minutes
2 rope Climbs
10/7 Calorie Bike
Max Reps Overhead Squats

*Rest 1 minute

AMRAP 2 minutes
2 rope Climbs
10/7 Calorie Bike
Max Reps Overhead Squats

*Rest 1 minute

AMRAP 3 MINUTES
2 rope Climbs
10/7 Calorie Bike
Max Reps Overhead Squats

*Go until 75 reps of OHS are complete.

“ Annie “

50-40-30-20-10 Reps For time
Double-unders
Sit-ups

 

August 18, Friday

Conditioning

5-8-13 reps for time
Paralette HSPU
Deadlifts (130-80)

Then,
50m Double KB OH Walking Lunge (24-16)

Cash out

4 sets (Not for time)
25 GHD Sit Ups
20 Deficit Push Ups (20kg plate)
15 Glute Ham Raises

 

August 19, Saturday

Conditioning

Alternating Minutes x 30 minutes
Minute 1: Run 200m
Minute 2: Row 40 Seconds
Minute 3: Bike 40 Seconds
*Work for 40 seconds on the rower and the bike to accumulate as many calories as you can!

 

August 20, Saturday

Rest Day…

 

 

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