July 2014 - Reebok CrossFit PTY
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Vayan formando sus equipos (2 mujeres y 2 hombres) para nuestro friendly AM vs PM mini Competition (domingo 24 de agosto)!!! Escriban un email a ani@crossfitpty.com con el nombre del equipo y sus integrantes.

Team/Partner WODs Monday and Wednesday!

Monday, July 28

A. Four sets of: 
Snatch x 1.1.1 (rest 5-7 seconds between singles). 2 min. rest b/w sets

B. In teams of two, partners alternate to complete 5 sets each of: 
5 Overhead Squat 
10 Kettlebell Swings (53/35) 
20 Double-Unders 
(“choose a weight that will challenge you, but that you should still be 
able to complete the 5 reps unbroken.”)


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Vayan formando sus equipos (2 mujeres y 2 hombres) para nuestro friendly AM vs PM mini Competition (domingo 24 de agosto)!!! Escriban un email a ani@crossfitpty.com con el nombre del equipo y sus integrantes.

 

Monday, July 21

A. Take 15-20 minutes to work on Clean technique and build up to a moderate 
or heavy single, depending on your technique.

B. “Five-Minute Capacity Test” 
Complete as many rounds and reps as possible in 5 minutes of: 
5 Squat Cleans (135/95) 
10 Burpees Over the Barbell 


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Carrera de Kiwanis domingo 20 de julio!

 

Monday, July 14

 

Five Sets For Times:

10 reps of Single-Arm DB Snatch + 2 Lunge Steps w/DB Overhead

15 Pull-Ups

Run 400 Meters

Rest 3-4 minutes between sets

 


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*TEAM OF 3 WOD ON FRIDAY!

** Para los nuevos integrantes de nuestra comunidad: recuerden ver videos de los movimientos que no conocen! Esto facilitará tu proceso de aprendizaje. http://crossfitpty.com/media/

 

Monday, July 7

 

A. Three sets of:

8-12 Bulgarian Split Squats

Rest 30 seconds

Choose: 60 second Handstand Hold or Wall Climbs x 5 reps or Handstand Push-Ups x Max Reps

Rest 3 minutes

 

B. “Annie”

Rounds of 50, 40, 30, 20 and 10 reps of:

Double-Unders

Anchored Sit-Ups


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