WEEKLY PROGRAM

March 5, Monday

Strength

Paused Back Squat
3 x 5 Reps @ 60-65%
*Pause every rep in the bottom!

Conditioning

5 Rounds for time

15 Sumo Deadlift High Pulls 40-25
15 Handstand Push Ups
60 Double Unders

Time cap 15 minutes

March 6, Tuesday

Strength

Paused Back Squats
5 x 5 Reps @ 55-60%

Cap 10 minutes

Conditioning

3 Rounds with a partner alternating rounds

10 Deadlifts 110-70
15 Bar Muscle Ups
20 m Handstand walk
25 cal. Bike or rower

Time cap 35 minutes

March 7, Wednesday

Conditioning

5 Rounds (1:1)

45 Air Squats
30/25 Calorie Row or bike
15 Hang Power Cleans 60-40

*Alternate rounds with a partner!

March 8, Thursday

5 Rounds (Alternate with a partner on the rower)
25 Calorie Row
15 Push Ups

Right into…

5 Rounds (Alternate with a partner on the bike)
20 Calorie Bike
20 Air squats
*Alternate on the machine with a partner

March 9, Friday

Open Workout 18.3

March 10, Saturday

Warm up

With a partner for time

80-60-40-20 cal.
Rowing or bike
20 Burpee
50 Double Unders

Cap time 20 minutes

Rest 10 minutes

EMOM x 10 minutes
3 Power Snatch (Touch and Go) 60-30
7 Strict Handstand Push Ups

March 11, Sunday

Rest Day !!!

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