WEEKLY PROGRAM

March 6, Monday

Strength

“Dumbell D.T.”
5 Rounds for time
12 Deadlifts
9 Hang Power Cleans
6 Shoulder to Overhead
M: 65 lbs F: 35 lbs

Time cap. 10 minutes

Rest 10 minutes

Conditioning

3 Rounds (Start a new round every 8 minutes)
100 Double Unders
30 GHD Sit Ups
15 Muscle Ups

 

March 7, Tuesday

Barbell

Snatch Balance + 2 Overhead Squat
* Work up to a heavy rep in this complex.

Conditioning

With a Partner
AMRAP 25 minutes
4 Mile Assault Bike
800 Double Unders
Max Thrusters Remaining time ( Alt. 10’s ) ( 40-25 )

One partner is biking while the other is doing 100 double unders.  Alternate back and forth until you have reached 4 miles biking and 800 double unders (400 each).

March 8, Wednesday

Squat Cleans

1 Rep Every 0:30 x 10 minutes
* 75% of 1RM

Clean Pulls
5 x 3 Reps @ 90% of 1RM Clean

Conditioning

5 Rounds
15 Handstand Push ups
15 Chest to bar pull ups
*1:1 Work:Rest between rounds.

 

March 9, Thursday

Conditioning

Alternating Minutes x 10 minutes
15/12 Calorie Assault Bike
20 Air Squats

*2 minutes rest

Alternating minutes x 10 minutes
20 Wall Ball 9-7
10 Pull ups

*Rest 2 minutes

Alternating minutes x 10 minutes
20/15 GHD Sit Ups
10 Burpees (15cm touch)

 

March 10, Friday

Open Workout 17.3

 

 

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