Box Programming for April 13 - Apr. 18, 2015 - Reebok CrossFit PTY
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Box Programming for April 13 – Apr. 18, 2015

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Box Programming for April 13 - Apr. 18, 2015

Box Programming for April 13 – Apr. 18, 2015

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“FITTEST OF THE BOX” 2015 April 25th!!! Full effort is full victory!!!

New Registration Deadline: Wednesday, April 15th!! Front Desk

Monday, April 13

A. Every two minutes, for 16 Minutes (8 sets):

High Hang Snatch + Hang Snatch

“Build in load only to the extent that mechanics and barbell speed permit. Your goal should be to improve your technique today.”

B. “Karen”

150 Wall Balls For Time (20/14)

*Be smart and efficient with your time. Strategize. Note times for 50 reps, 100 reps.

Tuesday, April 14

Every 4 minutes, for 32 minutes (8 sets):

Row 250 Meters

10 Power Cleans (choose 155/105, 125/85, 115/75)

5 Shoulder to Overhead (155/105)

*scale reps NOT weight accordingly.

Wednesday, April 15

A. Deadlift

5 reps @ 65%

4 reps @ 75%

3 reps @ 80%

2 reps @ 85%

1 rep @ 90%

3 reps @ 85%

5 reps @ as heavy as possible

Rest 2 minutes between sets.

 

B. For Times:

800m Run

Rest 3 min.

600m Run

Rest 2 min.

400m Run

*NOTE TIMES FOR EACH SET!

Thursday, April 16

CrossFit Open Event 14.5

21-18-15-12-9-6-3 reps for time of:

Thrusters (choose 95/65 or 75/45)

Bar-Facing Burpees

 

Friday, April 17

A. “Gymnastics Challenge”

Complete as many reps as possible for each of the following:

2 Minutes of Muscle-Ups

Rest 60 seconds

2 Minutes of Alternating Pistols (weighted with KB if possible)

Rest 60 seconds

2 Minutes of Strict Handstand Push-Ups (or L-Seated DB Press)

Rest 60 seconds

2 Minutes of Strict Chest-to-Bar Chin-Ups

Rest 60 seconds

2 Minutes to establish a max effort L-Sit Hold

(you only get one attempt to hold for as long as possible)

B. Every minute, on the minute, for 15 minutes:

Minute 1 – 10-15 Kettlebell Swings (70/53)

Minute 2 – 15 Box Jumps (24″/20″)

Minute 3 – 10 Toes to Bar

Saturday, April 18

Open Box 9:00AM-12:00PM. Come practice a skill or make up a missed WOD!!

 

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