WEEKLY PROGRAM

May 1, Monday

Rest Day …

 

May 2, Tuesday

Strength Work

In a team of 3-4

Hang Power Cleans
3 x 10 Reps (Started first set at 50% of 1RM Clean)
3 x 8 Reps
3 x 6 Reps
3 x 4 Reps
3 x 2 Reps

cap time 25 minutes

Conditioning

For Time

25-20-15-10-5
Pistols
HSPU

*Rest 5 minutes

25-20-15-10-5
GHD Sit Ups
3 Rope Climbs

cap Time 25 min

 

May 3, Wednesday

For time:

Conditioning

50 Calorie Bike

5 Rounds
10 Deadlifts 100-60
10 Box Jumps 80-60

50 Calorie Bike

cap time

Accessory

6 Sets for quality

12 Bar Rows
12 Bar Dips

 

May 4, Thursday

Conditioning

With a partner

A- Power snatch/Muscle Snatch
7 x 20 reps 35-25
*Goal is to go unbroken

cap Time 25 minutes

B- Every minutes x 10 minutes
10 Toes to Bar
10 Push Ups

 

May 5, Friday

Barbell

Squat Cleans
Work up to a heavy single for the day

Conditioning

5 Rounds for time
10 Strict Pull Ups
20 Push Ups
30 Sit Ups
40 Air Squats

May 6, Saturday

5 Rounds (Starting a new round every 6 minutes)

10 thrusters 45-30
100 double Unders
10 Muscle Ups

May 7, Sunday

Rest Day…

 

 

 

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