Box Programming for Aug. 24-29, 2015 - Reebok CrossFit PTY
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Box Programming for Aug. 24-29, 2015

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Box Programming for Aug. 24-29, 2015

Box Programming for Aug. 24-29, 2015

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Coming up in October: male/female Partner Competition! Most likely Saturday, October 10th (we will confirm as soon as we can). Thursday’s WOD ought to get the juices flowing :)

Monday, Aug. 24

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 85% based on heavy single of the day (NOT 1RM). Max effort here!!

B. For Total Time:

21-15-9

Wall Balls

Burpees (jump on fat 45lb plate)

immediately followed by

50 KB/DB Reverse Lunges

Tuesday, Aug. 25

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 85% based on heavy single of the day (NOT 1RM). Max effort here!!
B. AMRAP in 7 minutes of:

5 Strict HSPUs

10 Pull-Ups

C. Three sets of:

8-10 Bent-Over Barbell Rows

Rest 30 seconds

60s Hollow Hold

Rest 30 seconds

Wednesday, Aug. 26

A. Every 2 min. for 10 min. (5 sets) Split Jerk x 1 rep @ 85-95% of 1RM.

B. AMRAP in 3 minutes of:

10 Single-Arm Dumbbell Snatches

5 Burpee Box Jump-Overs

5 Toes to Bar

Rest 1 minutes between sets, and complete a total of three sets.

Thursday, Aug. 27

In Male/Female Partners, complete the following chipper, for time:

100 Power Cleans-male/Deadlifts-female (135)

200 Double Unders (partition reps as you wish)

300 Air Squats

400m Run TOGETHER

10 Rope Climbs

100 Power Cleans-female/Push Press-male (95)

Partitions reps as you wish. Partners must enter the box together returning from the run.

Females will use 45lb. barbells, load plates accordingly. (Example: 45lb bar + 25lb plates each side + 15lb. plates each side or the best scheme possible depending on availability)

This WOD may also be done in same sex teams.

Friday, Aug. 28

A. 20 min. to build up to a heavy single in the following complex:

Power Snatch + OHS

B. 4 x 400m Run

Rest 1:1

Note your time for each run.  

Saturday, Aug. 29

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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