Box Programming for Aug. 11-15, 2014 - Reebok CrossFit PTY
68 Street & Israel Ave. San Francisco | info@crossfitpty.com
 | 507 - 396 2535
              

Box Programming for Aug. 11-15, 2014

Home
WOD
Box Programming for Aug. 11-15, 2014

Box Programming for Aug. 11-15, 2014

By There are no tags 0 comments

IMPORTANTE!! DEADLINE PARA INSCRIBIRSE EN AM vs PM friendly Sunday competition: ESTE VIERNES 15 DE AGOSTO!!! Para registrarse, un representante del equipo debe mandar un email a ani@crossfitpty.com con los INTEGRANTES y NOMBRE del team.

 

Partner WOD on Wednesday!!

**TEAM of 4 WOD ON FRIDAY** Idealmente esto lo harías con tu equipo de AM vs PM (no significa que ese WOD es parecido)

 

Monday, Aug. 11

 

A. Four sets of:

3-5 Back Squats @ 30X1

Rest 60 seconds

Max Reps Strict Supinated Grip Pull-ups @ 21X0

Rest 2 minutes

 

B. Four rounds for time of:

12 Push Press (95/65)

12 “Heavy” Kettlebell Swings

Tuesday, Aug. 12

 

A. Take 15-20 minutes to cycle through and practice various gymnastics elements that you need to work on. Ex. Pistol Progressions x 4-6 reps each leg, Handstand Holds or Walks (freestanding or supported) x 60-90 seconds, L-Sits x 30-60 seconds, L-Pull-Ups, etc.

 

B. AYAYAiii (Este “Fran” ta on fire)

21-15-9

Thrusters (135/95)

Pull-ups

Burpees

 

Wednesday, Aug. 13

 

A. Four sets of:

4-6 Deadlift @ 21X1

Rest 30 seconds

12-15 Handstand Push-Ups (consecutive or accumulated)

Rest 2 minutes

 

B. In teams of two, partners alternate rounds to complete five each of:

5 Hang Power Cleans (155/105)

100 Meter Run

 

Thursday, Aug. 14

 

A. Five sets of:

5 Shoulder Press @ 20X1

Rest 2 minutes between sets.

 

B. Four Rounds For Time of:

10 Ring Dips

20 Toes to Bar

30 Double-Unders

 

Friday, Aug. 15

 

In teams of four (hopefully your AMvsPM Team), complete as many reps as possible of the following circuit in 30 minutes:

400 Meter Run

Box Jump Overs

Burpee Pull-Ups

Back Squats (135/95) From the floor. Scale as needed.

Each team member will start on a different station and may not rotate to the next station until their running teammate returns. IMPORTANT: scale the run if needed, everyone must try to run as fast as possible.

 

Saturday, Aug. 16

Make up a missed WOD/come practice a skill

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



Leave a Reply