WEEKLY PROGRAM     Monday   Strength Back Squat 5,5,5 %80   Coditioning For time: 100 Dumbell Snatch #65/35 *EMOM including 0:00 complete 10 Wall Ball 9/5 Cap time 15 minutes       Tuesday   Strength Strict Press 5,5,5 @ 75%     Barbell conditioning With a partner alternating round (each) For time 3 Rounds “D.T.”…

WEEKLY PROGRAM     Monday   Strength Back Squat 3 x 6-8 reps %80     Conditioning   4 Rounds 20 Calorie machine 15 HSPU   Rest 5 minutes   4 Rounds 20 Toes to Bar 100 Double Unders   Cap time 30 minutes       Tuesday   Barbell EMOM x 5 minutes 5…

WEEKLY PROGRAM     Monday Barbell Power Snatch 5 Reps EMOM x 5 minutes (tng) *Rest 2 minutes 3 Reps EMOM x 5 minutes(tng) *Rest 2 minutes 1 Rep Every 0:30 seconds x 5 minutes *Increase the weight each set of 5 minutes.   Conditioning 5 Rounds (1:1 Work:Rest Each round) 21 Calorie Machine 15…

WEEKLY PROGRAM     Monday     Conditioning AMRAP 20 minutes 300m Row 15 KBS 32/24 15 Toes to Bar *Alternate in a team of 3 people on the rower OR rest 1 minute after each round!   * Rest 5 minutes   4 Rounds 15 parallette push ups 25 m Handstand Walk 10 Overhead…

WEEKLY PROGRAM   Monday Strength Back Squats -Work up to a heavy triple for the day! Conditioning Start a new workout every 12:00 5 Rounds 3 Power Snatch 60-40 10 HSPU 5 Rounds 5 Push Jerk 60-40 15 GHD Sit Ups 5 Rounds 5 Muscle Ups 15m Handstand walk     Tuesday   Barbell Snatch…

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…

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…

WEEKLY PROGRAM   Monday Strength Deficit Deadlifts (20kg competiton plate) 10 Reps 60/40 10 Reps 100/70 10 Reps 140/100 Conditioning AMRAP 20 min 20 KBS 32/20 20 GHD Sit Ups 20 Ring Dips   Tuesday Conditioning 5 Rounds 20 Hang Power Cleans 45/30 20 Burpee Pull Ups Cap time 18 minutes * Rest 5 minutes…

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…

WEEKLY PROGRAM Monday Strength Back Squats 6 x 4 reps @ 80% + Conditioning 10 Rounds for time 30 Double Unders 2 Rope Climbs 15 Cap time 25 minutes Tuesday Barbell “Heavy Grace” For time: 30 Clean and Jerks 80-50 Cap time 8 minutes Conditioning 300m Run 30 Push Ups 2-4-6-8-10 reps of Muscle Ups…

Page 1 of 621 2 3 62
Logo_footer   
     © CrossFit® and Forging Elite Fitness® are trademarks owned by CrossFit, Inc. (U.S.A.) and are used under license.
Web Tasarım Ankara