Box Programming for Aug. 10-15, 2015 - Reebok CrossFit PTY
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Box Programming for Aug. 10-15, 2015

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Box Programming for Aug. 10-15, 2015

Box Programming for Aug. 10-15, 2015

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Monday, Aug. 10

Monday Sweat Session
For Time:
Row/Run 1000m
30 Pull-Ups (any style)
40 Burpees (onto 45lb plate)
50 Wall Balls (20/14)
800m Run

Tuesday, Aug. 11

A. BACK SQUAT
*Aim to hit heavier singles or increase your max reps on the drop set.
1-Warm up with light to moderate weights, don’t overdo it.
2-Heavy Single for the day: you will perform FIVE SINGLES between 85%-105% of your 1RM. Auto-Regulation: if you are feeling good, work up to 95%, your Max, or more. If it’s feeling heavy or you are not up for it hit all your 5 singles at the lowest range (85% give or take a few pounds).
3-Drop Set: MAX REPS at 90% based on heavy single of the day (NOT 1RM). Max effort here!!
Remember to write down everything so you know what to base yourself on next week!!

B. E.M.O.M. – 12 min.
Min. 1: 10 OH Squats (115/75)
Min. 2: 10 Reverse Lunges (115/75)
Min. 3: 30 Double Unders*
*reduce amount depending on skill level. If you don’t have DUs, you will spend 40s in attempts.

Wednesday, Aug. 12

A. Take 15 min. to build to a heavy Split Jerk (from the rack).

B. 5RFT:
10 Push Press (115/75)
10 T2B
AFAP!

Thursday, Aug. 13

A. STRICT PRESS
*Aim to hit heavier singles or increase your max reps on the drop set.
1-Warm up with light to moderate weights, don’t overdo it.
2-Heavy Single for the day: you will perform FIVE SINGLES between 85%-105% of your 1RM. Auto-Regulation: if you are feeling good, work up to 95%, your Max, or more. If it’s feeling heavy or you are not up for it hit all your 5 singles at the lowest range (85% give or take a few pounds).
3-Drop Set: MAX REPS at 90% based on heavy single of the day (NOT 1RM). Max effort here!!
Remember to write down everything so you know what to base yourself on next week!!

B. Partner WOD
800m One-Arm Farmer’s Carry (70/53)*
50 HSPUs, partition reps as you wish, partner must hold in HS (or plank) while one works.
10 Rope Climbs, partition climbs as you wish.
*Partners must walk/run together. You may relay the carry with your partner as you wish, you may switch arms as long as you don’t put the KB/DB down

Friday, Aug. 14

“The Chief”
Max rounds in 3 minutes of:
3 Power cleans (135/95)
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.
Start the next round where you left off. Score is total amount of rounds and reps in the five sets.
Make sure your push-ups count and you’re not “snaking” up!!

Saturday, Aug. 15

Open Box 9:00AM-12:00PM
Come make up a missed WOD or practice a skill!

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

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