WEEKLY PROGRAM

Monday

Barbell

Snatch
-Work up to 3 singles @ 85%!

Conditioning

7 rounds For time

50 Double Unders
5 Snatch 70-40

Tuesday

Barbell

Power Cleans

1 Rep Every 0:20 seconds for…
3 minutes 80-40
* Rest 1 minutes
3 minutes 90-50
* Rest 1 min
3 minutes 100-60

Conditioning

5 Rounds for time
İn a team of 3… ( waterfall style)
20 Calorie Row
15 Toes to Bar
10 Bench Press 80-40

Wednesday

Start a new workout 15.00 minutes

15-12-9
Power Snatch 60-30
Bar Muscle Ups

21-15-9
Power Snatch 40-25
Chest to Bar Pull Ups

Thursday

Strength

5-8-13 reps of:
Handstand push-ups (Paralletes if possible!)
Deadlift 130-80

Conditioning

For time

35 Cal. Row
30 Burpees to 10 cm touch
45 Single-arm OHS, 50 / 35-lb. DB
40 Single-leg squats (Alternating legs)
25 Box jump-overs, 80-60 cm box

Cap time 20 minutes

Friday

Strength

Back Squat
Work up to a heavy single for the day!

Conditioning

10 Rounds
(New round every 2:30)
15/12 Calorie Bike
15 Double Kettlebell Front Squats 24-16

Saturday

“Fight Gone Bad”
5 Rounds for max reps
1 Minute of Wall Ball
1 Minute of Sumo Deadlift High Pull 34-24
1 Minute of Box Jumps 60-50
1 Minute of Push Press 34-25
1 Minute of Row Calories

Gymnastics
30 Muscle Ups in as few sets as possible!

Sunday
Rest Day

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