PPLAdmin, Author at Reebok CrossFit PTY
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12 Jan 2014

Programming for Jan. 13-18, 2013

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*Partner WOD on Thursday! Pair up!!

 

Monday, Jan. 13

 

BOX

 

A. Every minute, on the minute, for 8 minutes:

Front Squat x 2 reps @ 80-85%

 

B. Every minute, on the minute, for 12 minutes:

Odd Minutes – 15 Wall Ball Shots (20/14 lb)

Even Minutes – 10 Chest-to-Bar Pull-Ups

 

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05 Jan 2014

Programming for Jan. 6-11, 2013

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*This week we begin with the new Open Prep cycle! Get ready to get your Game ON*

 

Monday, Jan. 6

 

BOX

 

A. E.M.OM. for 8 minutes:

Front Squat x 2 reps @ 75-80%

 

B. 3 Rounds for time:

10 Power Cleans (60%of1RMClean)

15 Chest to Bar Pull-Ups

Time Cap: 12 min.


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Monday, Dec. 30

 

BOX

 

For Max Reps:

3 Minutes of Box Jumps (24″/20-18″)

1 Minute of Rest

3 Minutes of Kettlebell Swings (24/16 kg)

1 Minute of Rest

3 Minutes of Thrusters (115/85 lbs.)

 

Cash-out: V-HOLDs 45s hold/30s rest 5 rounds


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22 Dec 2013

Programming for Dec. 23-29, 2013

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Monday, Dec. 23

BOX

A. Every minute, on the minute, for 20 minutes:

Odd Minutes – Stationary Dips (7/5)

Even Minutes – 15 Unbroken Kettlebell Swings (as heavy as you can keep unbroken)

*Scale accordingly!

B. Weighted Planks

3 x 1 min. hold, rest 1 min.


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