WEEKLY PROGRAM

March 12, Monday

Strength

Overhead Squats
6 x 3 Reps (Work up in weight so your last set is as close to 80% as possible!)

Conditioning

5 Rounds
7 Muscle Ups
75 Double Unders

Accessory

4 Sets (Not for time, but for quality)
8 Dumbell Strict Press (Each arm, alternating arms)
10 Strict L-Pull Ups

March 13, Tuesday

Gymnastic skill work

Kipping & butterfly pull ups, muscle ups

Conditioning

21-18-15-12-9
Kettlebell Snatch 32-20
Wall Ball 9-7

cap time. 15 minutes

 

March 14, Wednesday

Snatch

5 x 2 Reps
*Anything above 75% counts as a set!

Conditioning

5 Rounds (1:1)
15 Hang Power Cleans 50-30
15 Calorie row or bike
15 Burpees
*Alternate rounds with a partner, or 1:1 work:rest! *Rest as needed…

cap time 35 minutes

 

March 15, Thursday

Conditioning

7 Rounds (Start a new round every 4:00)
200m Run
7 Dumbell Snatch (Each arm) #65/35
5 Muscle Ups

 

March 16, Friday

Open Workout 18.4!

 

March 17, Saturday

Barbell

Power Cleans
1 Rep every 0:30 seconds x 10 minutes
*This should be around 80-85% of your 1RM Power Clean, working on strength and technique work!

Conditioning

Alternating Minutes x 20 minutes
Odd: 15 Calorie Bike
Even: 12 Ring Dips

Cash out:

Strict Handstand Push Ups
3 x 15 Reps
*Start a new set every 2:00!

 

March 18, Sunday

Rest Day …
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