WEEKLY PROGRAM

Monday

Barbell

EMOM x 7 minutes

6 Power Snatch 50/35

Conditioning

Every 2:00 x 5 rounds

5 Power Cleans 70/45

15/12 Calorie Bike 

Right into…

Every 2:00 x 5 rounds

5 Power Snatch 60/35

15/12 Calorie Bike 

Tuesday

Barbell

Power Clean and Jerk

5 x 5 reps @ 70% (Of best p.c&Jerk)

Conditioning

5 Rounds (Start a new round every 4:00)

15/10 Calorie machine

10 Power Cleans 70/40

15 Burpees

.

Wednesday

Strength

TEMPO Deadlifts

5,5,5 @ 65-70% (Increase weight slightly each set)

*Looking for 3-4 seconds on the decent here each rep. 

Conditioning

İn a team of 3.. ( waterfall )

3 Rounds for time

10 D-Ball Clean 50/30

30 Toes to Bar

90 Double Unders

Thursday

Strength

Back Squat

4 x 6 Reps %70-75

Condirioning

5 Rounds (1:1)

6 Bar Muscle Ups

12/10 Calorie Bike

*Rest 5 minutes

5 Rounds (1:1)

4 Parallette HSPU

12 Pistols (8 Each leg, NOT alternating)

Friday

Strength

Front Squat

7 x 3 reps %75

Conditioning

4 Rounds (1:1)

15 GHD Sit Ups

8 DB Snatch 75/45#

25 Ring Dips

8 DB Snatch 

15 GHD Sit Ups

Cash out

5 x 10 Strict Pull Ups

*Varied grips each set!

Saturday

Barbell

Split Jerk

-Work up to a heavy single for the day!

Conditioning

3 Rounds for time

10 Shoulder to Overhead 70/40

75 Double Unders

Weighted Strict Pull Ups

3,3,3,3+

*Max set on the last set!

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