April 2014 - Reebok CrossFit PTY
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*Partner WOD on Friday!!

 

Monday, Apr. 28

 

A. Fives sets of:

Back Squat*

Rest 2 minutes

Strict Pull-Ups x Max Reps

Rest 2 minutes

 

*For the Back Squat, use a high-bar position and perform the following reps and percentages:

Set 1 – 50%  x 5 reps

Set 2 – 75%  x 3 reps

Set 3 – 85% x 1 rep

Set 4 – 90-95% x 1 rep

Set 5 – Test 1RM

 

B. One Set for Max Reps:

85% Back Squat x Max Reps

* Load your bar with 85% of today’s 1RM back squat weight and perform as many reps as possible.


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Event 1

“Oly Complex”

Hang Power Clean

Clean

Shoulder 2 Overhead

 

5 min. to build up to your max.

You can go back down in weights. Athlete must complete the full complex, no partial credit. Athlete may not let go of the barbell or rest it on the floor. The Clean portion of the complex MUST be a full Squat Clean performed from the ground to full extension. No Power Clean  pause + Front Squat allowed.

 

Event 2

“Diane”

 Time Cap 10 min.

 

Rx:

Deadlifts (225/155)

HSPUs

 

Scaled/Teens:

Deadlifts (Sc: 185/125 Teens:125/85)

HRPUs*

(*Movement standards: Initiate each rep with toes on the floor/ hips in line with shoulders at top of the movement).

 

CUT

 

Event 3

 “The Fittest Chipper-AMRAP”

 

Rx – AMRAP 20 min.

100 Double Unders

80 Wall Balls (20/14)

60 Burpees (target, 45lb. plate)

40 Box Jumps (30”/24”)

20 Chest to Bar Pull-ups (tiebreak time: ____)

10 Muscle-Ups

 

Scaled/Teens – AMRAP 15 min.

50 Wall Balls (14/10)

40 Box Jumps (24”/20”)

30 Burpees (target, 45lb. plate)

20 Toes to Bar (tiebreak time: ____)

10 Chest to Bar Pull-ups

 

  

SCORING – Like the Open.

 

The Score Master will be Raúl Zarak.

 

Example of three athletes across the three events: Pukie, Fran, and Jakt.

 

The number in (#) represents the athlete’s placement in that WOD. Example: Pukie lifted the most weight on Event 1 so his overall placement is first and he receives 1 point. We add up the total amount of points for all the events. The athlete with the least points wins.

 

Pukie:

Event 1: 300 lbs. (1)

Event 2: 8:49 (3)

Event 3: 298 reps (1)

Total points: 4 (winner)

 

Fran:

Event 1: 250 lbs. (2)

Event 2: 6:39 (1)

Event 3: 264 reps (2)

Total points: 5

 

 

Jakt:

Event 1: 235 lbs. (3)

Event 2: 8:01 (2)

Event 3: 235 reps (3)

Total points: 8

 

Tiebreaker (if needed): the individual with who held the best placement in any of the Events. 

!!!!“Fittest of the Box” Competition – Sunday, April 27th!!!!

 

Monday, Apr. 21

 

A. 20 min. Kipping Handstand Push-Up Skill Practice. If you have them, 3×10-15 UB, working on form and efficiency. Rest as needed.

 

B. For time:

Row 20 Calories

30 Burpees (to a 45lb. plate)

30 Toes to Bar

30 Walking Lunges with 45/25 lb. Plate Overhead


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“Fittest of the Box” Competition – Sunday, April 27th

 

Monday, Apr. 14

 

A. Front Squat

Take 15 min. to establish a new 1RM

 

B. “Karen”

150 Wall Balls For Time (20/14)


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Reminder: “Fittest of the Box” Competition – Sunday, April 27th

 

Monday, Apr. 7

 

A. Front Squat

5 reps @ 60% of 1RM

3 reps @ 80%

1 rep @ 90%

5 reps @ 75-80%

5 reps @ 80-85%

 

B. Three Rounds For Time:

20 Hang Power Cleans (115/75)

20 T2B


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