Box Programming for April 6 - Apr. 10, 2015 - Reebok CrossFit PTY
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Box Programming for April 6 – Apr. 10, 2015

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Box Programming for April 6 - Apr. 10, 2015

Box Programming for April 6 – Apr. 10, 2015

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TIME TO GET READY FOR “FITTEST OF THE BOX” 2015 April 25th!!! Full effort is full victory!!!

REGISTRATION FOR FOTB 2015 BEGINS THIS MONDAY APRIL 6th AND ENDS SUNDAY APRIL 12th. REGISTRATION FEE $10.00. STAY TUNED TO INSTAGRAM FOR MORE DETAILS. TO REGISTER, HEAD OVER TO FRONT DESK. IF YOU ARE INTERESTED IN VOLUNTEERING PLEASE EMAIL ani@crossfitpty.com 

Monday, April 6

A. Front Squat: heavy single for the day or new 1RM.

B. AMRAP – 7 min.

10 Wall Balls

10 Burpees  

Tuesday, April 7

A. Hang Snatch Technique: build up to something heavy for the day (power or full)

B. Three rounds for time of:

5 Muscle-Ups or 10 Strict Chest-to-Bar Pull-Ups

10 Overhead Squats (115/75 lbs)

50 Double-Unders

Wednesday, April 8

“Christine”

Three rounds for time of:

Row 500 Meters

12 Deadlifts (BW or 3/4 BW)

21 Box Jumps (24/20)

Thursday, April 9

In teams of two, complete as many rounds and reps as possible in 30 minutes of:

400 Meter Run

30 Kettlebell Swings (70/53)

20 Box Jump-Overs (24″/20″)

“Team members will alternate tasks, with only one member working at any one time. Thus, Partner A will run 400 meters, Partner B will perform 30 Kettlebell Swings, Partner A will perform 20 Box Jump-Overs, and Partner B will run 400 meters – and so on for 30 minutes.”

Friday, April 10

BOX CLOSED – CUMBRE

Home WOD

30 second Handstand

1 Handstand Pushup

30 second Handstand

2 Handstand Pushup

30 second Handstand

3 Handstand Pushup

30 second Handstand

4 Handstand Pushup

30 second Handstand

3 Handstand Pushup

30 second Handstand

2 Handstand Pushup

30 second Handstand

1 Handstand Pushup

*If you do not have HSPUs, then follow the same scheme with 30s Plank Hold and 3 Push-Ups, 30s Plank, 6 Push-Ups, etc.… ascending up to 12 Push-Ups then descending 12-9-6-3…

then

4 min. AMRAP

10 Jumping Lunges

10 Air Squats

Saturday, April 11

BOX CLOSED – CUMBRE

 

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