Box Programming for April 25-30, 2016
AVISOS SUPER IMPORTANTES:
- DEBEN REGISTRARSE OFICIALMENTE PARA EL FOTB ESTA SEMANA!!
- ESTE SABADO TENDREMOS UN OPEN BOX PARA LA COMUNIDAD CROSSFIT PARA QUE VENGAN A WODSEAR EN HONOR A GABO Y SU PUESTO EN EL SOUTH REGIONAL – HAREMOS UN WOD ESPECIAL Y ESTAREMOS RECOLECTANDO EL APORTE QUE PUEDAN HACER A SU TRIP. MIL GRACIAS POR EL APOYO!!
- CLIENTES QUE OCUPAN CASILLEROS: PASAR A LA RECEPCION A CONFIRMAR SU NUMERO/LLAVE/MENSUALIDAD. ESTAREMOS SACANDO LOS CASILLEROS DE LOS VESTIDORES ESTA SEMANA.
Monday, April 25
Front Squat: 3 Sets x 1 Reps @ 100% (we are not looking for a new max YET, you will attempt to repeat your max today 3 times, you may also try 97.5%).
Front Rack Reverse Lunges (from the rack): 3 Sets x 4 Reps (2 E/L!!) @ 70-75% of FS-1RM.
B. For Time:
150 Swings (53/35)
*Every stop, immediate 10 Wall Ball (20/14) Penalty.
Tuesday, April 26
A. Push Press: 3×3 @ 85%
B. Half “Kalsu”
50 Thrusters (135/85Rx, but scale accordingly!!)
*BUT every minute on the minute, 5 Burpees. Tip: stop Thrusters at the 50s mark so you can rest prior to Burpees.
Wednesday, April 27
A. Monkey Warm-Up
3 Sets Not For Time
5 Strict T2B (or strict straight leg raises)
60s Side Plank Hold E/S (elbow)
1-3 Rope Climbs (or progression)
B. For Time AFAP
100 Renegade Rows (DB/KB)
Thursday, April 28
A. Deadlift: 3 Sets x 3 Reps @ 90%, then 2 Sets x 1 Rep @ 100% (we are not looking for a new max YET, you will attempt to repeat your max today 3 times, you may also try 97.5%).
B. E.M.O.M. – 16 min.
Min. 1: 5 S2OH (155/105)
Min. 2: 30 Double Unders
Friday, April 29
FINAL OPEN WOD FOR FOTB!!!
For Time (NO CAP)
Front Squats (135/95)
Burpees Over The Barbell
Saturday, April 30
ESTE SABADO VEN A APOYAR A GABO FOR REGIONALS!! ESTAMOS INVITANDO A LA COMUNIDAD CROSSFITERA A LLEGAR A WODSEAR Y APORTAR LO QUE PUEDAN A LA ALCANCIA DEL TRIP PARA GABO. #southregional2016 #gabotakesdallas
Extra Strength Work:
Front Squat: 2 Sets of 2 Reps @ 95%
Deadlift: 2 Sets of 2 Reps @ 95%
Open Box 9:00AM-12:00PM, “Gabo” WOD 12PM
“Satisfaction lies in the effort, not in the attainment, full effort is full victory.” – Mahatma Gandhi