WEEKLY PROGRAM

 

Monday

 

 

Strength / Barbell

Squat Cleans
5 Reps @ 60% ( of best clean)
4 Reps @ 65%
3 Reps @ 70-75%
10 Reps @ 80% (Done as singles!)

 

Conditioning

4 Rounds for time
25 Dumbell Snatch 50/35# (Alternating Arms)
15 Handstand push ups

Cap time 15 minutes

Cash out
4 x 12 Double Dumbell Bent Over Rows

 

 

Tuesday

 

Strength Work (Snatches)

Every 0:20 seconds x 10 minutes
1 Power Snatch (Heavy) %80 od best snatch

Conditioning

10 Rounds For time

3 Power Snatch 70/40
10 Hand Release Push Ups

Cap time 15 minutes

Cash out. (super sets)

4 x 15 Single Leg Lunges
4 x 45 Second Glute Bridge Hold
4 x 20 GHD Sit Ups

 

 

Wednesday

 

Barbell

Power Cleans (1:3=work:rest or in a team of 3 people alternating rounds)
5 Reps 60/35
5 Reps 70/40
5 Reps 80/45
5 Reps 90/50
10 Reps 100/55

Cap time 12 minute

 

Conditioning

5 Rounds for time
15 Calorie Assault Bike
10 Double Dumbell Snatches 50/35#
15 Toes to Bar

Cap time 20 minutes

 

 

Thursday

 

Conditioning

Alternating Minutes x 20 minutes (Easy move around EMOM, alternate movements each min)

15/12 Row Calories
50 Double Unders
10 Burpees
5 Power Snatch 60/40 (Singles)

 

 

Friday

 

Open Workout 19.3

*Rest 10 minutes

Alternating Minutes x 14 minutes
Odd: 15/12 Calorie Bike
Even: 5 Ring Muscle Ups

 

 

Saturday

 

With a partner alternating movements

For Time

3 Rounds
10 Power Cleans 70/40
15 Strict HSPU

Right into…
100 cal. Bike

3 Rounds
10 D ball cleans 50/30
15 Chest to Bar Pull Ups

Right into
100 cal. Bike

Cap time 40 minutes

 

 

Sunday

 

Rest Day!!!

 

 

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