WEEKLY PROGRAM

February 5, Monday

Conditioning

3 Total Times (1:2)
50 Double Unders
7-6-5
Muscle Ups
Hang Power Snatch 60-40
50 Double Unders
*Rest and repeat for a total of 3 Times! 1:2 work:Rest.

Cap time 45 minutes

 

February 6, Tuesday

12 Rounds (1:1)
3 Hang Power Cleans
6 Front Squats
9 Bar Facing Burpees
M: 60-70-80-90
W: 30-40-50-60

*Alternate rounds with a partner, every 3 rounds you do increase the weight on the barbell!

Cap time 30 minutes

Accessory

5 Rounds strength work – (Not for time, for quality)
5 Strict Weighted Chest to Bar Pull Ups
20 GHD Sit Ups

 

February 7, Wednesday

Down and Back up!

2 Rounds

For time:

20 Strict HSPU
15m Dumbell Front Rack Walking Lunge 50/35#
20 Box Jumps 80-60
15m Dumbell Front Rack Walking Lunge 50/35#
20 Deadlifts 100-70
15m Dumbell Front Rack Walking Lunge 50/35#
20 Bar Muscle Ups

*Rest until the clock hits 20:00 and complete.

February 8, Thursday

Each for time

27-21-15-9
Row Calories
Med Ball Cleans 9-6

*Rest 5 minutes

27-21-15-9
Burpees
GHD Sit Ups

* Rest 5 minutes

27-21-15-9
Row Calories
Push Ups

 

February 9, Friday

Barbell Work…

With a partner for max reps…

AMRAP 5 minutes
5 Squat Snatch 50-35

*Rest 5 minutes exactly

AMRAP 5 minutes
5 Squat Cleans 50-35

Conditioning

With a partner For time

80-60-40-20 reps
Toes to Bar
30 Dumbell Bench 65/35#

Cap time. 2o minutes

 

February 10, Saturday

With a partner for time

1000m Row
100 Wall Ball 20/14#
100 Pull Ups
100 Hang Power Cleans 40-30
100 Burpee Box Jumps 60-50

*Only one partner can work at at time!

Cap time 35 minutes

 

February 11, Sunday

Rest Day !!!
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