WEEKLY PROGRAM

 

Monday

Barbell

Snatch
3 Sets (Every 5 minutes start a new set!)
3 Reps @ 75%
2 Reps @ 75% + 4/2kg
1 Rep @ 75% + 8/4kg

 

Conditioning

15-12-9-6-3 reps for time
Hang Power Snatch 50/30 kg
Bar Facing Burpees

Cap time 12 minutes

 

 

Tuesday

 

Strength

Front Squat
Work up to a heavy set of 5 for the day!

 

Conditioning

EMOM x 10 minutes
15/12 Calorie Row

Right into…

EMOM x 10 minutes
3 Thrusters 60/40 kg (From the floor)

Right into…

EMOM x 10 minutes
3-6 Muscle Ups

 

 

Wednesday

 

Warm up

3 Sets (Increasing intensity each set!)
1 minute Bike
1 minute Row
1 minute Burpees
1 minute Rest

 

Conditioning

For time
25-20-15-10-5
Kettlebell Swing 32/20kg
GHD Sit Up
Strict Ring Dip

Cap time 15 minutes

Accessory

Weighted Pull Ups
6 x 3 Reps

 

 

Thursday

Strength Work
Hang Squat Clean + Squat Clean
-Work up to a heavy single for this complex!

 

Conditioning

4 Rounds for time
50 Double Unders
25 Wall Ball 9/6
10 Hang Power Clean 70/40kg

 

Gymnastics
4 x 25 Toes to Bar
*1 minute rest after each set!

 

 

Friday

 

Strength
Back Squat
Heavy double
3 x 2 reps @ 80%
*Work up to a heavy double for the day.

 

Conditioning

3 Sets (Alternate rounds with a partner!)
10 Chest to Bar Pull Ups
20m Front Rack Lunge Walk 50/35# dumbell
15 Burpee Box Jumps
20m Front Rack Lunge Walk
10 Chest to Bar Pull Ups

Cap time 30 minutes

 

Gymnastics
1-2-3-4-5-6-7-8-9-10 reps of
Strict HSPU
10 GHD Sit Ups after each set

 

 

Saturday

 

Strength

Squat Clean
3,3,3,3,3
*Work up to a heavy set of 3 cleans for the day!

 

Conditioning

With a partner!

2 Rounds for time or 25 minute Cap!

80 cal machine
80 Push Ups
8 Legless Rope Climbs
40 cal machine
40 Push Ups
4 Legless Rope Climbs

 

 

Sunday

 

Rest Day !!!

 

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