Monday

Conditioning

1:1 or alternating round with a partner

10 Rounds

15 Row Calories

15 Wall Ball 9/7

Time cap. 35 minutes

Accessory work (For quality)

4 Sets

9 Strict Chest to Bar Pull Ups

12 Dumbell Bench 

15 GHD Sit Ups 

Tuesday

Barbell

Snatch

2 Reps Every 90 seconds x 6 sets @ 75-80%

Conditioning

5 Rounds (1:1) or alternating rounds with a partner

12 Toes to Bar

9 Power Cleans 60/40

6 Bar Muscle Ups

Wednesday

Barbell

Squat Clean

-Work up to a heavy single for the day to see where you are currently.

Conditioning

10 Rounds ( With a partner alternating rounds or 1:1)

15 Cal. Bike

15m. Double Kb overhead walking lunge

Thursday (Lighter day)

For time:

100 Double Unders

Then,

5 rounds of 

25 Sit Ups 

20/15 Calorie Row

10 HSPU

Then,

100 Double Unders

Friday

Strength

Front Squat

5×5 % 70

Conditioning

5 Rounds

10 Deadlifts 110/70

20 Box Jumps 75/60

Saturday

Strength

Snatch

1 Rep EMOM x 10 minutes

Conditioning

for time with a partner!

100 Cal. Bike

Then

5 Rounds

50 Toes To bar

50 Dumbell Snatch 50/35

Then

100 Cal. Bike

Sunday

Rest Day!!!

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