WEEKLY PROGRAM

Monday

Conditioning

With a partner

4 Rounds (1:1)

15 Dumbell Snatch 75/45#

15 Handstand push ups

Rest until the clock hits 25:00…

4 Rounds (1:1)

15 Deadlifts 70/50

20 Toes to Bar

15 Deadlifts 

*Alternate rounds with your partner for these two workouts! 


Tuesday

With a partner for time

100 Calorie Row-Bike

100 Bar Facing Burpees

100 Thrusters 40/30

*Rest 10 minutes

100 Thrusters 40/30

100 Bar Facing Burpees

100 Calorie Row-Bike

Cap time 40 minutes


Wednesday

Barbell

A) Snatch Triples

5 x 3 reps @ 75%+

B) Snatch Grip Deadlifts/High Pulls (If possible)

5 x 1-2 reps @ 105%+

Conditioning

With a partner

100 GHD Sit Ups

Right into…

AMRAP 10 minutes 

30 Clean and Jerks 50/30

30 Clean and Jerks 70/40

Max reps Clean and Jerks 80/50


Thursday

With a partner for time

2000m Row 

100 Burpees

50  Plate ground to overhead 25/15

*Rest 5 minutes

50 Plate ground to overhead 25/15

100 Burpees

2000m Row 

Cap 45 minutes


Friday

Conditioning

3 Rounds x 2 SETS

6 Muscle Ups

6 Power Cleans 70/50

6 Deficit SHSPU

*Rest 1:1! 

Cap 20 minutes

Accessory

3 Rounds (Alternate in a team of 3 on the GHD waterfall style)

30 GHD Sit Ups

50m SandBag Front Bear Hug Carry 50/30

1 minutes Handstand Hold

*Or rest 30-60 seconds after each round! 


Saturday

Barbell

A) Clean

1,1,1

*Work up to a heavy single for the day here.  

B) EMOM x 10 minutes

1 Hang Squat Clean + 1 Squat Clean (%80)

Conditioning

With a partner for time

100 Toes to Bar 

100 Calorie Assault Bike

100 Shoulder to Overhead 50/30

Rest 3 minutes

50 Toes to Bar

50 Calorie Assault Bike

50 Shoulder to Overhead 50/30

Cap time 30 minutes


Sunday

Box Closed


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