WEEKLY PROGRAM

Monday

Strength

Snatch Grip Push Press + 2 OHS w/pause in bottom of each rep

-Work up to about 80% of your best snatch for one good set!

Conditioning

Alternating Minutes x 20 minutes
15 Calories Bike
5 Muscle Ups OR 8 Strict Pull Ups

Tuesday

Strength

Back Squats
5 x 10 reps %65-70

Conditioning

3 Rounds (1:1)

30 Wall Ball 9/7
15 Deficit HSPU
*Alternate rounds with a partner

Cap time 17 minutes

Wednesday

Barbell

Power Clean and Jerk
-Work up to a heavy single for the day! I

Conditioning

21-18-15-12-9
Push Jerk 50/30
Chest to Bar Pull Up
Row Calories

Cap time 20 minutes

Thursday

Conditioning

With a partner for time

100 Calorie Bike
100 Toes to Bar
100 Calorie Row
70 Deficit HSPU
100 Calorie Bike
50 Bar Muscle Ups
*Only one partner working at a time!

Cap time 35 minutes

Accessory

3 Sets (Hamstring work)
25 Banded Hamstring Curls
10 Glute Ham Raises
15 Single Leg Lunges (each leg)

Friday

Strength

EMOM x 10 minutes
3 Back Squats @ 75% of 1RM.

Conditioning

3 Rounds (Start a new round every 10:00)
30 GHD Sit Ups
15 Clean and jerk 70/40
10 Muscle Ups

Saturday

Barbell Conditioning

AMRAP 10 minutes
5 Power Snatch (Touch and Go reps) 50/30
*Alternate sets back and forth with a partner for 10 minutes!

Conditioning

4 Rounds (1:1 Work:Rest)
50 Double Unders
10 Goblet Squats 65#DB
20m Walking Lunge 65#DB in front Rack
3 Legglees Rope Climbs

*Alternate rounds with a partner

Cap time 30 minutes

Sunday

Rest Day !!!

 


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