WEEKLY PROGRAM

July 17, Monday

Snatch Work

Work up to a heavy triple for the day
5 x 3 Reps

Conditioning

For time:

3 Rounds
5 Muscle Ups
5 Paralette HSPU

20m Overhead Walking Lunge 65-45 Dumbell

3 Rounds
5 Muscle Ups
5 Paralette HSPU

20m Overhead Walking Lunge 65-45 Dumbell

3 Rounds
5 Muscle Ups
5 Paralette HSPU

20m Overhead Walking Lunge 65-45 Dumbell

cap time 30 minutes

 

July 18, Tuesday

Strength

Deadlift Pyramid Sets of 10 reps at each weight!

60%/65%/70%/75%/70%/65%/60% for 1 RM

Conditioning

5 Rounds

30 Back Squat 40-25
30 Push Press 40-25
30m.Handstand Walk

cap time 30 minutes

 

July 19, Wednesday

Barbell

Clean and Jerk

Every 2:00 start a new set
5 x 2 reps (75-80%)

Clean
Every 1:30 start a new set
5 x 2 reps (80-85%)

Conditioning

50-40-30-20-10
Bike Calories
Hang Power Cleans 43-30

cap time 20 minutes

 

July 20, Thursday

Barbell

Power Snatches (Team of 3, alternate sets)
10 x 3 reps @ 60-40
10 x 2 reps @ 70-45
10 x 1 reps @ 80-50

cap time 20 min.

Conditioning

10 Rounds
50 Double Unders
1 Legless Rope Climb

cap time 10 minutes

 

July 21, Friday

Strength

Overhead Squats
-Work up to a heavy double for the day!

Conditioning

3 Rounds

40 GHD Sit Ups
10 Overhead Squats M:60-70-80, F: 30-40-50

*Took the overhead squats from the floor

cap time 15 minutes

July 22, Saturday

Barbell

EMOM x 10 minutes (Touch and go)
5 Power Cleans 80-40

Conditioning

Start a new workout every 15:00

3 Rounds
20 Calorie Row
20 Wall Ball 9-6

3 Rounds
20 Burpees
20 SHSPU

3 Rounds
20 Calorie Bike
20 Toes to Bar

 

July 23, Sunday

 

Rest Day !!!

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