Box Programming for April 25-30, 2016 - Reebok CrossFit PTY
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Box Programming for April 25-30, 2016

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Box Programming for April 25-30, 2016

Box Programming for April 25-30, 2016

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AVISOS SUPER IMPORTANTES:

  1. DEBEN REGISTRARSE OFICIALMENTE PARA EL FOTB ESTA SEMANA!!
  2. 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!!
  3. 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

A. Strength

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

1000m Row

100 Renegade Rows (DB/KB)

1000m Run

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!!!

FOTB16.5 “Frog”

For Time (NO CAP)

21-15-9-6-3

Front Squats (135/95)

T2B

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

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