WEEKLY PROGRAM

February 12, Monday

Barbell

Emom x 10 minutes

3 Power Cleans (Touch and Go)
*75 % for 1 rm power clean

Gymastic conditioning

2 sets

5 Rounds
5 Muscle Ups
15m Handstand Walk

Start a new workout 15:00 minutes

 

February 13, Tuesday

Strength

Deadlift Pyramid
5 x 8 Reps (Touch and Go)

Conditioning

Start a new workout every 15:00

3 Rounds
12 Strict HSPU
25 Wall Ball 9-6

3 Rounds
12 Overhead Squats 50-30
25 Toes to Bar

3 Rounds
12 Shoulder to Overhead 50-30
25 Dumbell Snatch 50/35# (Open standard)

 

February 14, Wednesday

For total time

30 Calorie Assault Bike

5 Rounds
12 KBS 32-20
12 CTB Pull Ups

30 Calorie Assault Bike

5 Rounds
12 KBS 32-20
12 CTB Pull Ups

30 Calorie Assault Bike

Time cap. 30 minutes

 

February 15, Thursday

Conditioning

10 Rounds with a partner (1:1)
10 Hang Power Cleans 70-40
10 Burpee Box Jump Overs 60-50

Cap time. 30 minutes

 

February 16, Friday

AMRAP 12

20 GHD Sit Ups
10 DB Overhead Walking Lunge Right Arm 50/35#
10 DB Overhead Walking Lunge Left Arm 50/35#

*Rest exactly 10 minutes

AMRAP 12
20 Calorie Row
10 Handstand Push Ups
10 Ring Dips

 

February 17, Saturday

Barbell

Emom x 10 minutes

2 full snatch

% 70-75 for 1 Rm snatch

Conditioning

For time and loading
8 Muscle Ups
5 Snatches 60-30
*Rest 60 Seconds
8 Muscle Ups
4 Snatches 65-35
*Rest 60 Seconds
8 Muscle Ups
3 Snatches 70-40
*Rest 60 Seconds
8 Muscle Ups
2 Snatches 75-45
*Rest 60 Seconds
8 Muscle Ups
1 Snatch 80-50

Cap time 20 minutes

 

February 18, Sunday

Rest Day !!!
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