WEEKLY PROGRAM

 

Monday

Barbell

Power Snatches
3,3,3,3,3
*Work up to a heavy triple for the day

Cap time 12 minute

 

Conditioning

With a partner for time

2 Rounds
120 Calories bike
90 Push Ups
30 Bar Muscle Ups

Cap time 25 minutes

 

 

Tuesday

 

Barbell

Power Cleans
3,3,3,3,3
*Work up to a heavy triple for the day

 

Conditioning

With a partner

10 Rounds for time (waterfall)

20/15 Calorie Machine
10 Push Jerk 60/40

Cap time 25 minutes

 

4 Sets (Accessory)
6 Single Arm Dumbell Strict Press (each arm)
12 DB Rows (Each arm)

 

 

Wednesday

 

Strength

Bench Press
3,3,3,3,3
*Work up to a heavy triple for the day

Conditioning

5 Rounds for time
21 Calorie Bike
7 Power Cleans 70/40
14 Strict HSPU (Scale to kipping)

 

 

Thursday

 

Strength

Back Squats

2 x 15 reps (Warm up)
2 x 10 (Warm up, heavier)
1 x 8 (Working sets Start)(Weight Increasing)
1 x 8
3 x 5

 

Conditioning

For time
10 rounds
10 Burpee box jump 60/50
5 Muscle Ups

Cap time 20 minute

 

 

Friday

 

Warm up

Alternating Minutes x 12 minutes
Odd: 15 Cal. Bike
Even: 15 Air Squats (Slow and easy, “recovery”)

19.5! Finish Strong!

 

 

Saturday

 

Strength

5 Sets
5 Strict Press @ 70-75% (from the floor)
15 Toes to Bar

 

Conditioning

5 Rounds
Partner 1:
30/20 Calorie Bike
Partner 2:
15 Burpee + 15 Wall Ball
Partner 3:
Rests

 

 

Sunday

Rest Day

 

 

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