WEEKLY PROGRAM

Monday

Barbell

5 x 3 Squat snatch ( fast single )  %70+

Conditioning

7 Rounds (Alternate on the bike in a team of 4, or rest 1 minute after each round!)

15/12 Calorie Assault Bike

3 Snatch 60/40

4 Overhead Squats 

Cap. 25 minutes

Tuesday

Deadlift

TEMPO Deadlifts (3-4 seconds)

5 x 3 reps 

*A bit heavier than the last 4 x 5 reps we did a couple weeks ago.

Conditioning

5 Rounds

7 Muscle Ups

21 Calorie Row

63 Double Unders

Cap time 20 minutes

Accessory

Strict Ring Dips

8 x 8 reps 

*Try and stay in a good hollow position throughout.

Wednesday

Barbell

Squat Cleans

-Build up to a heavy triple 

-Build up to a heavy single

*Work up in weight here for both of these, just hit one good top set of each!


Conditioning

10 Rounds for time

15/12 Calorie Bike 

15 Kettlebell Swings 32/24

Cap time 20 minutes

Thursday

Strength

Back Squats

-Work up to a heavy single for the day!

-Drop and go for a 5RM!

Conditioning

5-4-3-2-1

S. Cleans 60/40

5 HSPU

*Rest until 10:00

5-4-3-2-1

S. Cleans 70/45

7 HSPU

Rest until 20:00

5-4-3-2-1

S. Cleans 80/50

9 Strict HSPU

Friday

0pen 20.3

Saturday

Strength

TEMPO Deadlifts

5 x 5 reps @ 65% 

*Looking for 3-4 seconds on the way down each rep, teaching you to brace and breathe under tension! 

Conditioning

With a partner

5 Rounds

40 Calorie Bike

30 Burpees

20 D ball Cleans 50/30

Accessory

Dumbell Floor Press

3 x 12 reps

Strict Pull Ups

3 x 6 reps w/3-4 second eccentric each time

Sunday

Rest Day!!!

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