WEEKLY PROGRAM

Monday

Strength
Back Squats-Work up to a heavy double for the day!

 -Drop to 90 or 95% of your double weight and hit one max reps set!

Conditioning


AMRAP 20 minutes

250m Row3,6,9,12,15,

18 Power Snatch 50/30

10 Handstand push ups
*Alternate in a team of 3 on the row!

Tuesday

Barbell Conditioning

Power Cleans (In a team of 3)

5 x 5 Reps 80/40 (1:2) (Or new set every 45 seconds)

*Rest 3 minutes

5 x 3 Reps 90/50 (1:2) (Or new set every 30 seconds)

*Rest 3 minutes

5 x 1 Reps (1:2) 100/60 (Or new set every 20 seconds)

*Rest 3 minutes

5 x 5 Reps (1:2) (Or new set every 45 seconds)
* Rest 5 minutes


In a team of 3…

Bar Facing Burpees5 x 20 reps as fast as possible

Wednesday

Conditioning


With a partner (1:1)


5 Rounds 

5 Deadlifts 130/80

10 Deadlifts 80/40

15 Calorie Row

*Rest 10 minutes


5 Rounds (1:1)

15 Calorie bike

10 Toes to Bar

5 Bar Muscle Ups

Cap time 40 minutes

Thursday

Conditioning


10 Rounds (1:1 each round)

18 Cal.  Bike 

3 Squat Snatch 70/40

Friday

Strength


Back Squats-Work up to a heavy single for the day-

2 x 5 reps @ 82-85% of the heavy single for the day.  

Conditioning
For time with a partner

100 Double Unders (each, at same time)

100 Pull Ups100 Parallette Push Ups

100 Double Unders (each, at same time)

100 Parallette Push Ups

100 Pull Ups

100 Double Unders (each, at same time)
Cap time 25 minutes

Saturday

With a partner for time
3 Rounds

90 Calorie Bike (alt. 15’s)

60 Hang Power Clean (60/40 rd 1, 70/45 rd 2, 80/50 rd 3)(alt. 10’s)

30 Burpee Muscle Ups (alt. 5’s)
Cap time 50 minutes

Sunday
Rest Day !!!

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