WEEKLY PROGRAM

 

Monday

 

Strength

Back Squat

60% x 2 x 3 reps
75% x 2 x 2 reps

 

Conditioning

Alternating Minutes x 10 minutes

Odd: 5 Shoulder Press 60/30
Even: 8 Strict Pull Ups

* Rest 5 minutes

EMOM x 10 minutes (same minute)

8 Deadlifts 60/40
4 Bar Muscle Ups

 

Tuesday

 

Barbell

Snatch
-Work up to 80%+ for one single… then complete,

Every 0:30 seconds x 5 minutes
1 Rep @ 75-80%

 

Conditioning

For time

50 GHD Sit Ups

Then,

4 Rounds of:

20 Calories Machine
15 Handstand Push ups
5 Snatches 70/40

Cap time 20 minutes

 

 

Wednesday

 

Barbell

Power Cleans

1 Rep Every 0:10 seconds x 5 minutes (55% of best power clean)
*Rest 1 minute
1 Rep Every 0:15 seconds x 5 minutes (60-65%)
*Rest 1 minute
1 Rep Every 0:20 seconds x 5 minutes (75-80%)
*Rest 1 minute
1 Rep Every 0:10 seconds x 5 minutes (60-65%)

 

Conditioning

5 Rounds for time

20 Kettlebell Swings 24/16
20 Toes to Bar

*Rest 1 minute after each round!

Cap time 20 minutes

 

 

Thursday

 

Conditioning

10 Rounds for time

3 Ring Muscle Ups
10 Calorie Bike
25 Double Unders

 

 

Friday

 

Open workout 19.3…

 

Barbell

EMOM x 10 minutes

3 Power Snatch @ 60% of 1RM Snatch (Do these as singles)

 

 

Saturday

 

Strength

3 Rounds for time

10 Front Squats (From the floor) 90/50
21 GHD Sit Ups

 

Conditioning

10 Rounds

Partner 1 15/12 calorie row
Partner 2 10 Burpees

Cap time 20 minutes

 

 

Sunday

 

Rest Day !!!

 

 

Logo_footer   
     © CrossFit® and Forging Elite Fitness® are trademarks owned by CrossFit, Inc. (U.S.A.) and are used under license.
Web Tasarım Ankara