WEKKLY PROGRAM

 

Monday

Strength

Front Squats
-Work up to a heavy single for the day
-Drop set: Hit a heavy 5 rep for the day

Conditioning

İn a team of 3…

For time
P1: 1 minutes Bike
P2: 15 Power Clean 50/30
P3: 9 Burpee Pull Ups

To 300 Calories Bike

Cap time 25 minutes

 

 

Tuesday

Barbell

A- Power Clean + Squat Clean
-Work up to a heavy of this complex for the day

B- Squat Clean
3 x 1 @ what you worked up to for the day of the complex above…

C- Power Cleans
1 Rep Every 0:30 seconds x 5 minutes 80% of best power clean.

Cap time 20 minutes

Conditioning

5 Rounds (Every 3:00 start a new round)
15 Calorie Row
12 Toes to Bar
9 Power Cleans 60/40

 

 

Wednesday

Strength

Deficit Deadlifts (Standing on 2 x 20 comp plates ) Using straps.

10 x (Warm up weight)
10 x (45%)
10 x (60-65%)

Conditioning

With a partner for time
100 Calorie Assault Bike
50 Dumbell Snatch #75/45
150 Ring Dips
50 Dumbell Snatch
100 Calorie Assault Bike

Cap time 25 minutes

 

 

Thursday

Barbell

Snatch

A- Work up to a heavy single for the day!

B- 3 x 2 reps @ 75-80%

C- Hang Snatch Grip High Pulls
3 x 6 reps @ 55-60%

Cap time 20 minutes

Conditioning

5 Rounds ( Every 3:00 start a new round)

15 Calorie Bike
12 Pull Ups
9 Hang Power Snatch 40-30

 

 

Friday

Every 12:00 start a new workout

Conditioning

3 Rounds
100 Double Unders
10 Muscle Ups

3 rounds
30 GHD Sit Ups
10 D-Ball Cleans 50/30

3 Rounds
30 Calorie Row
20 Strict HSPU

Accessory

5 Sets of
5 Strict Press 65-70%
10 Double Dumbell Bent Over Rows

 

 

Saturday

Strength

Front Squats
-Work up to a heavy single for the day

Barbell

Clean Triples
-Work up to a heavy triple for the day

Conditioning

With a partner for time

Cash in
1200m Run.

100 Power Snatch 40-20
100 Burpee ower the bar
100 Overhead Squat
100 Burpee over the bar

Cash out
1200 m Run

Cap time 40 minutes

 

 

Sunday

Rest Day !!!

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