WEEKLY PROGRAM

Monday

Barbell

EMOM x 10 minutes

3 Power Snatch (Touch and go) 70/40

Conditioning

20.1

10 rounds for time

8 power snatch
10 bar facing burpees

15 min cap

Tuesday

Strength

TEMPO Back Squats (3-4 seconds decent each rep)

5 x 3 reps %70

Conditionig

3 Rounds:

12 Calorie machine

8 Power Cleans 70/40

4 Muscle Ups

*Rest until the clock hits 15:00…

3 Rounds:

12 Calorie Ski Erg

8 Power Cleans 70/40

4 Muscle Ups

Wednesday

Strength

Back Squat

-Build up to a heavy single for the day!

Conditioning

EMOM x 10 minutes (Or until failure)

10 Calorie Row

1,2,3,4,5,6,7,8,9,10 Burpee Box Jump Over

Thursday

Barbell

Power Clean + Power Clean and Push Jerk

-Build up to a heavy single for the day!

Conditioning

8 Min AMRAP

200m row-bike

5 Power Snatch 40/25

*Rest 5 minutes

8 Min AMRAP

200m row-bike

30 Double Unders

Friday

“Open workout 20.2”

Strength

Back Squats

Work up to…

3 x 1 @ 80%

Then drop and do…

3 x 5 @ 70%

Saturday

Conditioning

Warm up

2 Rounds of: 2 min easy bike + 15 air squats + 10 push Ups

3 Rounds

30/24 Calorie Bike

15 Double KB Front Squats 2 x 24/16

*Rest 5 minutes

3 Rounds for time

30 Toes to Bar

30 Push Ups

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