WEEKLY PROGRAM

May 22, Monday

Conditioning

A- 6 Rounds – Start a new round every 3 minutes!

Run 200m
8 Strict HSPU
16 CTB Pull Ups
24 Air Squats

Rest 10 minutes

B- For Time

30 OH Walking Lunge 65-35
100 Double Unders
30 OH Walking Lunge
100 Double Unders
30 OH Walking Lunge

Accessory

4 Sets (For quality)
21 Ring Dips (Strict if possible)
7 Strict Weighted Pull Ups 24-16

 

May 23, Tuesday

Conditioning

A- 5 Rounds – Start a new set every 2 minutes!
30 Wall Ball 9-6 (Unbroken)

Rest 10 minutes

B- 5 Rounds (1:1)
16 Toes to Bar
16 Deadlifts 110-60

*Alternate rounds with a partner

 

May 24, Wednesday

Conditioning

Amanda

9-7-5 Reps For Time;

Muscle Ups
Squat snatch 61-43

Rest 10 Minutes

4 Rounds for Max Reps

1 Minute Assault Bike Calories
1 Minute Rest
1 Minute Burpee Box Jump Overs 60-50)
1 Minute Rest
1 Minute Power Cleans 70-40
1 Minute Rest

 

May 25, Thursday

Conditioning

For time with a partner

100 CTB Pull Ups
150 Push Ups
300 Air Squats
150 Push Ups
100 CTB Pull Ups

50-40-30-20-10
GHD Sit Ups
25-20-15-10-5
Dumbell Snatch (Alt arms)65-35

 

May 26, Friday

Conditioning

5 Rounds – Start a new round every 5 minutes

30 Wall Ball 9-6
5 Rope Climbs

Rest 10 minutes

5 Rounds

15 Burpees
15 One arm OHS Right 45-25
15 One arm OHS Left

Accessory

4 Sets (Not for time, for quality)
5 Strict Deficit Handstand Push Ups (As low as you can)
20 Inverted Rows

 

May 27, Saturday

Snatch

6 x 3 Reps @ 75%
*start a new set every 90 seconds!

Back Squat

5×5 % 80

Conditioning

5 Rounds (Go unbroken)
60 Double Unders
16 Toes to Bar

 

May 28, Sunday

Rest Day !!!

 

 

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