Box Programming for Aug. 18-23, 2014 - Reebok CrossFit PTY
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Box Programming for Aug. 18-23, 2014

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Box Programming for Aug. 18-23, 2014

Box Programming for Aug. 18-23, 2014

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SUNDAY, AUG. 24th AMvsPM Friendly Competition!! 8:00AM all athletes!!

Monday, Aug. 18

A. Three sets of: 
Power Clean x 1.1.1.1 (rest 10 seconds between singles) 
Rest 30 seconds 
Max Reps Dips 
Rest 2-3 minutes

B. Three Sets, against a 3-minute running clock, resting 3 minutes between 
sets, complete as many rounds through the following ladder: 
Hang Power Clean + 1 Front Squat 
Hang Power Clean + 2 Front Squats 
Hang Power Clean + 3 Front Squats 
(Recommended weights – 165/115, 135/95, 115/75)

Tuesday, Aug. 19

A. Six sets of: 
2 Shoulder Press @ 20X1 
Rest 2-3 minutes

B. Complete as many rounds and reps as possible in 8 minutes of: 
5 Strict Pull-Ups 
15 Thrusters (95/65 lbs) 
30 Double-Unders

Wednesday, Aug. 20

A. Back Squat: 
*Set 1- x 5 reps 
*Set 2- x 3 reps 
*Set 3- x 1 reps 
*Set 4- x 5 reps 
*Set 5- x 3 reps 
*Set 6- x 1 reps 
Rest 2-3 minutes between sets, load by feel.

B. Three rounds for time of: 
10 Burpee Box Jump Overs (stepping up/through is allowed) 
10 Handstand Push-Ups 
300 Meter Run

Thursday, Aug. 21

Six sets of: 
Against a 2 minute running clock, complete the following: 
200m Sprint 
Push-Ups for Max UB Reps 
Rest 2 minutes between sets

Friday, Aug. 22

A. Three sets of: 
500m Row 
*Rest 3 min. in between sets, 1st set 70%, 2nd 80%, 3rd 90-95% perceived 
effort.

B. Complete as many rounds and reps as possible in 7 minutes of: 
7 Ground to Overhead (135/95) 
7 Toes to Bar

Saturday, Aug. 23 

Make up a missed WOD/come practice a skill 
REST UP FOR AMvsPM FRIENDLY COMPETITION tomorrow!!

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