Box Programming for Aug. 17-22, 2015 - Reebok CrossFit PTY
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Box Programming for Aug. 17-22, 2015

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Box Programming for Aug. 17-22, 2015

Box Programming for Aug. 17-22, 2015

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We are starting the last 3-weeks of our auto-regulated Squat/Press Cycle! Review your numbers from the last 6 weeks & make the most of it!

Monday, Aug. 17

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 80% based on heavy single of the day (NOT 1RM). Max effort here!!

B. 5 RFT

5 Front Squats (115/75)

10 BB Reverse Lunges (Front Rack)

15 KB Swings (53/35)

Tuesday, Aug. 18

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 80% based on heavy single of the day (NOT 1RM). Max effort here!!

B. “J.T.”

21-15-9

Handstand Push-ups

Dips (Rings, Matador, etc.)

Push-ups

This HERO WOD is obviously very taxing on the shoulders. Listen to your body. If you have a shoulder injury or are recovering from one, please talk to the Coach about scaling options.

Wednesday, Aug. 19

A. Take 15 min. to build to a heavy Snatch for the day.

B. Every 3 min. for 12 min. (4 sets)

200m Sprint

3 Power Snatches (70% of heavy single)

6 OHS

Thursday, Aug. 20

Invictus Partner WOD

In teams of two, with only one partner working at a time, complete:

100 Burpees

100 Dumbbell Ground to Overhead

100 Box Jump Overs

“Teammates may partition reps however they’d like, but the non-working partner must be in the designated resting position in order for the reps to count towards their total.”

Designated resting positions:

Burpees – Dumbbells extended overhead

Dumbbell Ground to Overhead – Hanging from a Pull-Up Bar

Box Jump Overs – Plank from Elbows

Friday, Aug. 21

A. Three sets of:

6-8 Deadlifts (load by feel, start with a working set)
Rest 20 seconds

Max Unbroken T2B (have a goal, set a minimum!)
Rest 2 minutes

B. 10 Rounds of:

100m MedBall Run (20/14)

20 DUs

Saturday, Aug. 22

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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