Box Programming, Feb. 1 - 6 - Reebok CrossFit PTY
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Box Programming, Feb. 1 – 6

Box Programming, Feb. 1 - 6

Box Programming, Feb. 1 – 6

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Monday, Feb. 1

A. 5 x 3 Power Clean, TNG

B. Conditioning

In teams of 3, complete a 20 minute AMRAP of:

Station 1: Row 400 m

Station 2: Double Unders

Station 3: Burpees

Switch stations when a partner completes the 400 meter row. Score is DUs/Burpees.

Tuesday, Feb. 2

A. Back Squat – 20 RM @ 65% of 1RM + 5 pounds

Five pounds heavier than last week, ten if last week was extremely easy. This is a single unbroken set of 20, meaning that you can’t re-rack the bar, but you can rest with the bar in the back rack. This method of training requires a slightly different approach: take your time and breath between reps. Pausing after the first ten, or after every five or so, are common strategies. Just get all 20 without reracking the bar!

B. Conditioning

5 rds for time:

15 Wall Balls

20 Russian KB Swings (heavy)

Wednesday, Feb. 3

A. Warmup – 

2 x 10 Lying Pass Throughs

2 x 15 Snow Angels

B. Bench Press: 6 x 2 @ +5# more than last time

C. Conditioning:

7 min AMRAP


7 Burpee Pullups

*Scaling options: Strict HSPU if 7 kipping are easy for you; seated DB press if you do not have HSPUs yet.

Thursday, Feb. 4

For time:

60 Box Jumps

50 C2B

40 Front Squats, 135/95#

30 T2B

20 Hang Power Clean, 135/95#

10 Thrusters, 135/95#

Friday, Feb. 5

A. 4 x 4 Deadstop Deadlifts + 4 TNG Deadlifts – heavier than last week

Heavier than last week, but posture should be maintained throughout. This is 4 Deadlifts performed one by one (full stop at the bottom) followed immediately by 4 touch and go Deadlifts. The goal here is to learn the difference between the two styles of deadlift – that is, how to maintain tension and a straight back coming off the floor, and how to move the bar efficiently for reps (e.g., keeping the bar close, loading the hamstrings, etc). Weight is moderate: enough that it’s not trivially easy coming off the floor, but not so much that eight reps crush you. If your posture is excellent in both styles of DL according to the coaches, you may go moderately heavy.

B. Conditioning

10 min. AMRAP

3 Strict Press

3 Strict Pullups

Run 300 m

*Use a challenging weight for the Strict Press and a challenging scale for the Strict Pullups (e.g. a difficult band if you don’t have strict pullups, weighted if 3 strict are easy for you)

Saturday, Feb. 6

Come in and make up a WOD from the week, or work on a skill!

“Satisfaction lies in the effort, not in the attainment, full effort is full victory.” – Mahatma Gandhi

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