Box Programming for April 20 - Apr. 25, 2015 - Reebok CrossFit PTY
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Box Programming for April 20 – Apr. 25, 2015

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Box Programming for April 20 - Apr. 25, 2015

Box Programming for April 20 – Apr. 25, 2015

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

WODs posted Wednesday night…

Rest and/or Active Recovery&Mobility recommended for FOTB Competitors Thursday and Friday. Follow programming Monday-Wednesday.

***Martes 21 y miércoles 22 no se podrá utilizar el interior del box entre las horas de 8:00AM-4:00PM. Las clases del mediodía (11:30, 12:30) se darán afuera. Disculpen las molestias!!

 

Monday, April 20

A. Deadlift

5 reps @ 70%

4 reps @ 80%

3 reps @ 90%

1 rep @ 95%

2 reps @ as heavy as possible

Rest 2 minutes between sets.

B. Every 4 minutes, for 16 minutes (4 sets):

400m Run

5-7 G2OH (choose 155/105, 125/85, 115/75)

*scale reps NOT weight!!

 

Tuesday, April 21

*Clases de 11:30AM-1:30PM: no se podrá utilizar la parte de atrás del box, estaremos entrenando afuera…ver WOD abajo

 

A. 15 min. Gymnastics Practice (scale reps accordingly)

Min. 1: 7-9 Strict HSPU or Kipping

Min. 2: 6-10 Pistols (3-5 E/L)

Min. 3: 3 Muscle-Ups or 9 C2B Pull-Ups/Pull-Ups

B. 30-20-10

KB Swings

Burpees (onto 45lb. plate)

 

* WOD Mediodía:

3RFT

30 KB Swings

20 Pull-Ups

10 Burpees

 

Wednesday, April 22

*Clases del mediodía: no se podrá utilizar la parte de atrás del box, estaremos entrenando afuera… ver WOD abajo

 

A. Every two minutes, for 10 Minutes (5 sets):

Hang Power Snatch + Hang Snatch

B. For Time, sprint through:

15-10-5

Thrusters (choose 95/65, 75/45, 55/35)

Box Jump-overs

Toes to Bar

 

* WOD Mediodía:

21*-15*-9*

Box Jumps

T2B

*200m run after each set

 

Thursday, April 23

FOTB Competitors: Rest Day or Mobility & Active Recovery!!!

A. Push Press 5×3

B. For Max Reps in 6:00 min.

Row 1000m

Double Unders (if you don’t have DUs, replace with Burpees over the Erg)

 

Friday, April 24

FOTB Competitors: Rest Day or Mobility & Active Recovery!!!

A. Back Squat

5 reps @ 65%

4 reps @ 75%

3 reps @ 80%

2 reps @ 85%

1 rep @ 90%

10 reps @ 70-80%

B. E.M.O.M. – 10 min.

10 Wall Balls

5-7 Push-Ups

 

Saturday, April 25

FITTEST OF THE BOX 2015

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

 

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