WEEKLY PROGRAM

February 20, Monday

Strength

Back Squat
5 x 5 Reps % 80

Conditioning

*Alternate rounds with your partner!

AMRAP 20 minutes

6 Power Cleans 60-40
6 Muscle Ups

*Rest 5 minutes

AMRAP 20 minutes

10 Power Snatches 40-30
10 Toes to Bar

Strength Accessory

Ladder 1-10 Reps (unbroken each set)
Single Arm Kettlebell Strict Press 24-16 (1 on left arm, one on right arm = 1 rep)
Strict Chest to Bar Pull Ups (Underhand grip)

February 21, Tuesday

Deadlifts

5 x 5 Reps % 75

Conditioning

AMRAP 10 minutes

15 Thrusters 40-30
15 Bar Facing Burpees

*Rest 10 minutes

AMRAP 10 minutes

15 Dumbell Snatches 65/35 lbs
15 Wall Ball 9-7

4 Sets Not for time, but quality

10 Dumbell Rows on each arm
14 Strict Ring Dips
18 Glute Ham Raises

 

February 22, Wednesday

Strength

Bench Press

4 x 10 Reps % 60

Conditioning

24-21-18-15-12-9

Push Press 50-30
Chest to Bar Pull Ups
GHD Sit Ups

cap. 25 min.

Accessory

10×2 Leggless Rope Climbs

February 23, Thursday

Barbell

Snatch

Work up to heavy single for the day.

Time cap. 15 min.

Conditioning

With a partner for time

210 Calorie Row-bike ( Alt. 1 minutes )
150 Bar facing Burpee (We used a paralette to jump over)
90 Dumbell Thrusters 45-25 ( Alt.

cap. 30 min.

 

February 24, Friday

Strength

Back Squat
7 x 2 Reps % 85

Conditioning

2 Rounds, each round for time

40 Calorie Row – bike
30 Toes to Bar
20 Clean and Jerk 60 – 40
30 Toes to Bar
40 Calorie Row – bike

*Rest exactly 5 minutes between rounds!

Time cap. 30 min.

Strength Accessory

Bench Press
7 x 2 Reps

 

February 25, Saturday

Barbell

Power Clean and jerk (Touch and Go)

EMOM x 5 min
5 Reps 70 – 30

*rest 1 min

EMOM x 5 min
3 Reps 80 – 30

*rest 1 min

Every 0:30 x 5 min

1 Reps 90 – 50

Conditioning

With a partner for time

210 Calorie Assault Bike-Row ( Alt. 1 minutes )
150 GHD Sit Ups
90 Bar Muscle Ups

cap. 30 minutes

 

February 26, Sunday

Rest Day !!!

 

 

 

Logo_footer   
     © 2016 Copyright | CrossFit Back Street
Web Tasarım Ankara