Box Programming, Feb. 10 - 13 - Reebok CrossFit PTY
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Box Programming, Feb. 10 – 13

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Box Programming, Feb. 10 - 13

Box Programming, Feb. 10 – 13

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Wednesday, Feb. 3

“BAC”

4 rds for time:

400 m Run

15 DB Thrusters

12 Burpee Pullups

Thursday, Feb. 4

A. Warmup – 

2 x 10 Lying Pass Throughs

2 x 15 Band Pullaparts (1231) – 1 second to pull to sternum, 2 second hold against sternum, 3 seconds to return to starting position, and without releasing tension, 1 second before starting next rep

B. Bench Press: 7 x 1 @ +5# more than last time (same weight across)

C. Conditioning

3 rds for max reps – all out sprint!

1 min. C2B Pullups

1 min. Box Jumps, 30/24″

:30 Rest

Friday, Feb. 5

A. Back Squat – 20 RM @ 65% of 1RM + 10 pounds

Five pounds heavier than last week, ten if last week was 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 – for time

50 Row (cals)

100 Russian KB Swings (heavy)

150 Double Unders

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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