WEEKLY PROGRAM

 

Monday

 

Strength

Deficit Deadlifts (Standing on 2 x 20kg comp plates)
10 @ (Warm up weight)
10 @ 45%
10 @ 60-65%

Conditioning

7 Rounds (Start a new round every 3:00)
15/12 Calorie Row
12Toes to Bar
9 Shoulder to Overhead 60/40

 

 

Tuesday

 

Conditioning

10 Rounds (Start a new round every 3:00)
5 Power Cleans (Touch and Go) 70/40
10 Strict Or Kipping HSPU
15 GHD Sit Ups

Cash out
4 sets
10-20 Dumbell Curls
25 Banded Tricep Extensions
10-15 Dumbell Upright Rows

 

 

Wednesday

 

 

Barbell

Snatch
– Work up to a heavy single for the day,

Snatch Pulls
5 x 2 reps @ weight you ended at for the snatches!

Conditioning

30-20-10 Reps For time
Power Snatch 40/25
Box jump overs

Cap time 10 minutes

 

 

Thursday

 

Strength

Front Squats
3 x 3 reps @ 75-78%
1 x 1 (Work up to a heavy single for the day)

“Goodell”

5 Rounds
400m Run
20 Wall Ball 9/7
14 KBS 32/20
38 Reps Of “X”
“X” = Push Ups, Air Squats, Pull Ups, Jump Lunges, Burpees for each round, respectively.

 

 

Friday

 

Strength

Deficit Deadlifts
(Standing on 2 x 25 comp plates)
10 @ (Warm up weight)
10 @ (45%)
10 @ (60-65%)

Barbell

Power Clean + 3 Split Jerk
-Work up to a heavy complex for the day.

Conditioning

10 minutes Amrap

2-4-6… etc
Power cleans 60/40
Pull Ups
30 Double unders

 

 

Saturday

 

Strength

TEMPO Back Squats
(2-4 seconds on the way down each rep)
-Work up to a heavy 3 for the day!
-Drop and hit 2 x 5 reps @ 80-85% of what you hit for your triple for the day.

Conditioning

For time with a partner:
1200m Run (each)
80 Calorie Bike
1200m Run
80 Calorie Bike
*Rest 5 minutes
80 Calorie Bike
1200m Run
80 Calorie Bike
1200m Run

Cap time 50 minutes

 

 

Sunday

Rest Day !!!

 

 

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