WEEKLY PROGRAM

 

Monday

 

Barbell

Power Snatches
3 Reps Every 0:30 seconds x 5 minutes (30 reps total)
*1 Minute Rest
2 Reps Every 0:30 seconds x 5 minutes (20 reps total)
*1 Minute Rest
1 Rep Every 0:30 seconds x 5 minutes (10 reps total)
%55/%60/%75

 

Conditioning

10 Rounds
AMRAP 90 Second
10/8 Calorie Bike
10 Kettlebell Swings 32/24
Max Jump squats with time remaining in 90 seconds

*Rest 30 seconds between rounds!
Try and shoot for 150 reps!

 

 

Tuesday

 

Conditioning

Deadlifts & Double Unders
4 Rounds For time
10 Deadlift 120/80
100 Double unders

* 5 minute rest

5 Rounds for time
7 Deadlifts 100/60
14 Hand Release Push Ups

Cap time 20 minutes

* Rest 5 minutes

Alternating Minutes x 10 Minutes
Odd: 8 Strict Handstand Push Ups
Even: 8 Strict Pull Ups

 

 

Wednesday

 

Barbell

EMOM x 10 minutes
2 Hang Squat Snatches @ 65-70%

For time
5 Rounds (unbroken is the goal) (1:1 )
8 Chest To Bar Pull Ups + 4 Bar Muscle Ups

Right into…

5 Rounds (1:1 with a partner )
15 Bar Facing Burpees

Cap time 20 minutes

 

 

Thursday

 

Strength

Back Squats
5 x 4 reps @ 70% (Every 2:00 start a new set)

 

Conditioning

5 Rounds for time (UNBROKEN)
20 Calorie Assault Bike
20 Wall Ball 9/5

Cap time 15 minutes

 

 

Friday

 

Conditioning

OPEN workout 19.2

 

Barbell

Strength
Hang Power Cleans
3,3,3,3,3
*Work up to a heavy set of 3 for the day,

 

Cash Out
5 x 30 second Hanging L-Sit Hold

 

 

Saturday

 

Strength

Front Squats
5,5,5,2,2,2,1,1,1

 

Conditioning

In a team of 3 people…

AMRAP 25 minutes (Rotate in your team of 3 on the Round of 12’s)

Partner ONE:
25 Calories Bike

Partner TWO:
10 Push Jerk 50/30
10 Kettlebell Swings 32/24
5 Muscle Ups (OR 10 Pull Ups)

Partner THREE:
RESTS

 

 

Sunday

 

Rest Day !!!

 

 

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