WEEKLY PROGRAM

March 13, Monday

Strength

Back Squats
6 x 3 Reps

Conditioning

5 Rounds: Start a new round every 5 minutes

7 Squat Snatch 60-40
15 Handstand Push ups
30 Wall Ball

 

March 14, Tuesday

With a partner for time

5 Rounds for time

20 Squat Cleans (60-65-70-75-80) ( Alt 5’s )
20 Muscle Ups ( Alt 5’s )

Time cap. 30 min.

Rest 10 min.

7 Rounds

20 GHD Sit Ups
10 Strict Pull Ups

 

March 15, Wednesday

Power Snatch

3 EMOM x 5 min (60%)
3 EMOM x 5 min (70%)
3 EMOM x 5 min (75%)

*No rest between emom’s

Conditioning

With a partner for time

60 Power Snatch 60-40 ( Alt 5’s)
60/60 Cal Bike/Calorie Row ( Alt 15’s)
60 Strict HSPU ( Alt 15’s)
60/60 Cal Bike/Calorie Row
60 Power clean and jerk

Time cap. 20 min

 

March 16, Thursday

10 Rounds For time

5 Front Squats 60-40
10 Bar Facing Burpees
30 Double Unders

*Work:Rest = 1:1 or alternate rounds with a partner!

Handstand Walk Practice
5 x 15m

 

March 17, Friday

Open Workout 17.4

 

March 18, Saturday

AMRAP 25 minutes

40 HSPU ( Alt 10’s )
60 Calorie Row (Alt 15’s)
40 HSPU
60 Calorie Bike (Alt 15’s)
40 Power Cleans 70 – 40 ( Alt 5’s )

 

March 19, Sunday

Rest Day !!!

 

 

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