WEEKLEY PROGRAM

March 20, Monday

Strength

Back Squats

2 Rounds
10 @ (45-50%)
10 @ (50-55%)
10 @ (60-65%)
10 @ (70%)

Conditioning

5 Rounds for time
70 Double Unders
7 Muscle Ups

Rest 5 min

3 Rounds
30 GHD Sit Ups
10 Power Clean and Jerk 60-40

 

March 21, Tuesday

Barbell

Power Cleans

5 Reps EMOM x 5 min (65%)
*1 min rest
3 Reps EMOM x 5 min (75%)
*1 min rest
3 Reps EMOM x 5 min (80%)
*1 min rest
1 Rep Every 0:30 x 5 min (85%)
*1 min rest
5 Reps EMOM x 5 min (%65)

(Of 1RM Power clean)

Conditioning

With a Partner For time ( Alt. 25’s)

100 Hand Relaese Push ups
50 Cal. Bike – Row
100 Wall Ball
50 cal. Bike – Row
100 GHD sit up
50 cal. Bike – Row
100 Pull Ups
50 cal. Bike – Row

 

March 22, Wednesday

Conditioning

With a partner for time

3 Rounds
60 Toes to Bar
30 Burpee Box Jump Overs (all the way) 60-50

3 Rounds
60 Calorie Row
20 Power Snatch 45-30

3 Rounds
60 Slamball
10 Legless Rope Climbs

Cap Time 45 minutes

 

March 23, ThursdaY

Conditioning

Alternating Minutes x 30 minutes (One movement per minute)

15 Calorie Row-Bike
25 Push ups
15 Calorie Row-Bike
10 Strict Pull Ups
15 Burpees

 

March 24, Friday

Open Workout 17.5

 

March 25, Saturday

Strength Work

Squat Snatch
5 x 3 Reps @ 75%

Conditioning

With a Partner AMRAP 25 min
100 Burpees ( Alt. 10’s)
100 Toes To Bar
100 Hang Power Cleans 50-30
100 Front Squats 50-30

 

March 26, Sunday

Rest Day !!!

 

 

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