WEEKLY PROGRAM

 

 

Monday

 

Strength

Back Squat

3 x 6-8 reps %80

 

 

Conditioning

 

4 Rounds

20 Calorie machine
15 HSPU

 

Rest 5 minutes

 

4 Rounds

20 Toes to Bar
100 Double Unders

 

Cap time 30 minutes

 

 

 

Tuesday

 

Barbell

EMOM x 5 minutes

5 Power Cleans 80/50 (Touch and go)

Conditioning

 

With a partner alternating rounds 1:1

 

3 Rounds

15/12 Cal Bike
9 Power Cleans 60/35

 

3 Rounds

15/12 Cal Bike
7 Power Cleans 70/40

 

3 Rounds

15/12 Cal Bike
5 Power Cleans 80/45

 

3 Rounds

15/12 Cal Bike
3 Power Cleans 100/50

 

Cap time 35 minutes

 

 

Wednesday

 

 

Strength

Back Squats

3 Sets of

3 Reps Heavy 75-85%
2 Reps Heavier 85-90%

 

 

Conditioning

 

With a partner alternating rounds

3 Rounds

5 Muscle Ups
9 Push Jerk 50/30

*Rest 1:1 for the 3 rounds…

 

3 Rounds

5 Muscle Ups
7 Push Jerk 60/35

*Rest 1:1 for the 3 rounds…

3 Rounds

5 Muscle Ups
5 Push Jerk 70/40

Cap time 30 minutes

Thursday

 

Conditioning

AMRAP 20 minutes

W/ Partner

40 Dumbell Snatch 50/35#
40 Pull Ups
30 Dumbell Burpee Deadlifts
30 CTB Pull Ups
20 Devil Press
20 Bar Muscle Ups

 

 

 

Friday

Barbell

Every 2 minutes x 5 sets

4 Squat Snatch 75%

With a partner for time

4 Rounds

8 Rope Climbs
30  Handstand Push Ups
60 GHD Sit Ups
8 Squat Snatch 70/40

Cap time 30 minutes

 

 

 

Saturday

 

Strength

Back Squats

3,3,3,6+ reps
*The goal here was work up to a heavy triple for the day…

 

Conditioning

 

5 Rounds

1 Minute Max Cal. Bike
1 Minute Max reps Clean and Jerk 50/30
1 Minute Max reps Toes to Bar
1 Minute Rest

 

 

Sunday

Rest Day !!!

 

 

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