WEEKLY PROGRAM

 

 

Monday

Barbell

Power Snatch
5 Reps EMOM x 5 minutes (tng)
*Rest 2 minutes
3 Reps EMOM x 5 minutes(tng)
*Rest 2 minutes
1 Rep Every 0:30 seconds x 5 minutes
*Increase the weight each set of 5 minutes.

 

Conditioning

5 Rounds (1:1 Work:Rest Each round)
21 Calorie Machine
15 Toes to Bar
9 Dumbell Thrusters 50/35#

*We alternated rounds with a partner here

 

 

Tuesday

 

Strength

Back Squats
3,2,1,1, Max reps (Drop set)

Cap 10 minutes

 

Barbell

Clean and Jerk
3 x 2 reps (Work up in weight each set)

Cap 10 minutes

 

 

Conditioning

AMRAP 15 minutes
5 Squat Cleans 70/40
10 Strict HSPU
15 Ab Mat Sit Ups

 

 

Wednesday

 

Barbell

Snatch
1,1,1,1,1

Snatch Pulls (From Deficit)
4 x 3 reps w/straps heaviest lift for the day

 

Conditioning

With a partner (waterfall style)

7 Rounds
15 cal Bike
2 Rope Climbs

Right into…

7 Rounds
250m Row
10m Handstand Walk or 10 Hspu

Cap time 25 minutes

 

 

Thursday

 

Conditioning

Alternating Minutes x 20 minutes
Odd: 15 Calorie Row
Even: 12 Toes to Bar

 

Accessory

5 Rounds (Start a new round every 4-5 minutes)
5 Strict PHSPU (Or just tough HSPU)
5 Dumbell Bench (Heavy, but unbroken)
5 Strict Weighted Pull Ups
(Moderate weight here, move well)

 

 

Friday

 

Strength

Deadlifts
10 (25-30%) OFF Deficit
10 (45%) OFF Deficit
10 (60-65%) OFF Deficit
Continue with no deficit…
2 x 3 reps (80%) Done as singles
2 reps (90%) Done as singles
1 (95-98%, need to re-test soon)
Max Reps (90%) Touch and Go reps

Cap 15 minutes

 

 

Conditioning

3 Rounds
6 Squat Snatch 60/30
10 Muscle Ups

*Rest 1 minute after each round & 2 minutes after the 3 rounds…

3 Rounds
6 Power Clean and Jerk 80/40
15 CTB Pull Ups

*Rest 1 minute after each round

Cap time 25 minutes

 

 

Saturday

 

Strength

Back Squats
3,3,3 + Max reps drop set, your heaviest

 

Barbell

EMOM x 5 minutes
10 Power Snatch 40/25

*1 Minute Rest

EMOM x 5 minutes
8 Power Clean and Jerk 50/30

Conditioning

With a partner…
2 Rounds for time
100 Calorie Bike
100 GHD Sit Ups
100 Bar facing burpees

 

 

Sunday

 

Rest Day !!!

 

 

Logo_footer   
     © CrossFit® and Forging Elite Fitness® are trademarks owned by CrossFit, Inc. (U.S.A.) and are used under license.
Web Tasarım Ankara