WEEKLY PROGRAM

March 19, Monday

Barbell

Snatch
1,1,1,1,1 @ 75% or above to count as a set!

Conditioning

Alternating minutes x 21 minutes
20 Calorie Row-bike
50 Double Unders
10 Burpees (As fast as possible)

March 20, Tuesday

Warm up

3 rounds of
15 Calories on a machine
5 Single arm Press in the bottom of a squat (each arm, stay light work on mobility)
10 Cossack squats (wide stance and squat down to left side then right side)
5 Strict Pull Ups

Strength

Back Squats
3 Waves of:
2 reps @ 80%
*Rest 60-90 seconds
7 reps @ 70%
*Rest 2-3 minutes

Conditioning

7 Rounds (Starting a new round every 3:00)
15 GHD Sit Ups
10 Strict Handstand Push Ups
5 Muscle Ups

Accessory

Strict Pull Up Ladder
1-2-3-4-5-6-7-8-9-10 reps
*Alternate in a team of 4 or more people and go 1-10 reps as fast as you can!

March 21, Wednesday

Warm up

2 Rounds
2 Minute Bike-row
20 Walking Lunge Steps
10 Single Arm Hang Clean and Jerk (Each arm)

Conditioning

In a team of 3… ( scaled team 4 people )
One partner is always Rowing for Max Meters (In 200m intervals)

While the other two complete:
100 D-Ball Cleans 50-30
100 Bar Muscle Ups ( S/ C2B pull ups )
100 Bench Press 100-70

Cap time 30 minutes

March 22, Thursday

Strength

Back Squats
3 Waves of
1 @ 85% +
4 @ 70%
*Alternate between the two for 3 sets total of each.

Conditioning

Alternating Minutes x 20 minutes
Odd: 15/12 Calorie Row-bike
Even: 5 Hang Power Cleans + 5 Push Jerk 70-40

March 23, Friday

“Open Workout 18.5”

March 24, Saturday

Conditioning

With a partner for time
150 Calorie Row
150 Wall Ball
150 Hang Power Clean and Jerk 60-40
150 Chest to Bar Pull Ups
*Only one partner can work at a time to complete the chipper.

Cap time 30 minutes

Accessory

5 Sets (1:3)
5 Parallette HSPU
1 Seated Legless Rope Climb

March 25, Sunday

Rest Day !!!

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