WEEKLY PROGRAM

February 27, Monday

Strength

Back Squats
6 x 3 Reps 85%

Conditioning

At a 0:00 – 20:00

3 Rounds

80 Power Snatch 40-25
30 Bar muscle Ups

*With a partner for time! Break up the reps however you see fit.
If you are doing this alone, just cut the reps in half!

At a 20:00-40:00

4 Rounds

30 Wall Ball
20 GHD Sit up

 

February 28, Tuesday

Barbell

Squat Cleans
6 x 3 Reps work up to a heavy triple for the day!

Conditioning

With a partner for time

100 Deadlifts 100 – 60
100 Hang Power Cleans 60 – 40

cap.10 min

Rest 10 min.
10 Rounds

250m Row
10 Burpees

*30 seconds rest, or go with a partner and alternate on the
rower.

 

 

March 1, Wednesday

Conditioning

5 Rounds for Time

100 Double Unders
30 Toes to Bar
25 Bar Facing Burpees
15 Squat Snatch 50-30

cap. 45 min

 

March 2, Thursday

Strength

Back Squats
7 x 2 Reps % 90

Conditioning

Alternating Minutes x 10 minutes

200m Run
15/12 Calories Assault Bike – Row

Alternating Minutes x 10 minutes
8 Burpee Box Jumps
16 GHD Sit Ups

Alternating Minutes x 10 minutes
7 Strict Pull Ups
14 Wall Ball
*No rest between EMOM’s

March 3, Friday

Open Workout 17.2

 

 

 

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