Box Programming for April 28- May 3, 2014 - Reebok CrossFit PTY
68 Street & Israel Ave. San Francisco | info@crossfitpty.com
 | 507 - 396 2535
              

Box Programming for April 28- May 3, 2014

Home
WOD
Box Programming for April 28- May 3, 2014

Box Programming for April 28- May 3, 2014

By There are no tags 0 comments

*Partner WOD on Friday!!

 

Monday, Apr. 28

 

A. Fives sets of:

Back Squat*

Rest 2 minutes

Strict Pull-Ups x Max Reps

Rest 2 minutes

 

*For the Back Squat, use a high-bar position and perform the following reps and percentages:

Set 1 – 50%  x 5 reps

Set 2 – 75%  x 3 reps

Set 3 – 85% x 1 rep

Set 4 – 90-95% x 1 rep

Set 5 – Test 1RM

 

B. One Set for Max Reps:

85% Back Squat x Max Reps

* Load your bar with 85% of today’s 1RM back squat weight and perform as many reps as possible.

Tuesday, Apr. 29

 

A. Bench Press

Work quickly up to a heavy single then 5×3 @ 80-85%

 

B. Complete as many Burpees as possible in 3 minutes.

 

 

Wednesday, Apr. 30

 

A. Four sets of:

20 steps Dumbbell Walking Lunges

Rest 60 seconds

10-12 Ring Rows

Rest 60 seconds

 

B. Three rounds for time of:

20 Wall Ball Shots (20/14)

15 Toes2Bar

 

 

Thursday, May 1

 

Box closed Día del Trabajo.

 

 

Friday, May 2

 

In teams of two, with only one partner working at a time, complete the following as quickly as possible:

100 Pull-Ups

100 Kettlebell Swings (24/16 kg)

100 Double-Unders

100 Overhead Squats (95/65 lbs.)

(The Goal – Can you and your partner do this faster than 14:09?)

 

 

Saturday, May 3

 

Make up a missed WOD/come practice a skill

 

There are no comments yet, but you can be the first



Leave a Reply