1. WEEKLY PROGRAM

 

July 3, Monday

Barbell

Snatch Triples
-Work up to a heavy triple for the day.

For Time

1-10
Power Clean 70-40
10-1
Strict HSPU

Cap Time 15 minutes

 

July 4, Tuesday

Strength

Back Squats
5 x 2 reps

Conditioning

10-8-6-4-2
Squat Cleans 80-50
2 Legless Rope Climbs 4 m

 

July 5, Wednesday

Conditioning

6 Rounds

20-15 Calorie Row
10 Push Press 50-30

*Alternate in a team of 3!

Cap Time. 20 minutes

21-15-9
Bar Muscle Ups
100 Double Unders

cap time. 15 minutes

 

July 6, Thursday

Barbell

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

Every 0:45 x 12 minutes
1 Hang Squat Clean (75% of 1RM clean)

Conditioning

21-15-9
Sumo Deadlift high pull 50-30
Overhead Walking Lunge
Handstand Push ups

cap time 20 minutes

 

July 7, Friday

Weightlifting

EMOM x 10 minutes
5 Overhead Squats (From the floor)
* 75% of 1RM snatch

Conditioning/Skill Work

EMOM x 10 minutes
6 Single Arm Russian KB Swings 32-24 (Each arm)

EMOM x 10 minutes
15 Toes to Bar

EMOM x 10 minutes
200/150 Row

*No rest between EMOM’s!

 

July 8, Saturday

In a Team of 3…

3000m Row

Then,

6 Rounds
8 Bar Muscle Ups
12 Power Snatch 43-30
16 Wall Ball 14-9

Then,

3000m Row

 

July 9, Sunday

Rest Day !!!

Logo_footer   
     © 2016 Copyright | CrossFit Back Street
Web Tasarım Ankara