Box Programming for Aug. 25-29, 2014 - Reebok CrossFit PTY
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Box Programming for Aug. 25-29, 2014

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Box Programming for Aug. 25-29, 2014

Box Programming for Aug. 25-29, 2014

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***Box closed this Saturday for L1 CrossFit Seminar, see home  WOD on Saturday.

 

Monday, Aug. 25

 

A. Bench Press

Set 1:  3 reps

Set 2:  2 reps

Set 3:  1 rep

Set 4:  1 rep

Rest 2 minutes between sets, load by feel.

 

B. Four rounds for Max Reps of:

60 seconds Row for Calories

60 seconds Push-Ups

60 seconds Strict Pull-Ups

60 seconds of Rest

*Full class, different stations.

Tuesday, Aug. 26

 

A. Three sets of:

8-10 Front-Racked Alternating Lunges each leg

Rest 60-90 seconds

45s Side Planks each side

Rest 60-90 seconds

 

B. AMRAP – 5 minutes X2

3 Dumbbell Weighted Burpees

5 Alternating Dumbbell Rows from the Plank (each arm)

7 Dumbbell Thrusters

Rest two minutes and then repeat.

 

 

Wednesday, Aug. 27

 

A. Four sets of:

3-5 Push Press

Rest 2-3 minutes

 

B. E.M.O.M. 16 minutes:

Even minutes – 10 Burpees

Odd minutes – 5 Power Cleans (155/105, 135/95, 115/75, 95/65)

 

 

Thursday, Aug. 28

 

A. Five sets of:

2-4 Back Squat @ 30X1

Rest 60 seconds

12-15 Single-Arm Dumbbell Row @ 2111

Rest 2 minutes

 

B. For time:

Row 1000 Meter

followed immediately by . . .

Three rounds of:

30 Double-Unders

20 Kettlebell Swings (53/35)

10 Handstand Push-Ups

CHALLENGE YOURSELF TO GO UNBROKEN!!

 

Friday, Aug. 29

 

A. Five sets of:

3 Overhead Squats

Rest 2 minutes between sets

 

B. For time:

12 Power Snatches (115/75)

12 Box Jumps (30/24)

9 Power Snatches

9 Box Jumps

6 Power Snatches

6 Box Jumps

Run 600 Meters

 

Saturday, Aug. 30

BOX CLOSED FOR CROSSFIT L1 SEMINAR.

Home WOD:

AMRAP-15 min.

5 Push-Ups

10 Jumping Squats

15 Sit-Ups

*If you missed last Thursday’s WOD, it’s an excellent choice as well: against a 2-min. running clock, run 200m the do you max set of UB Push-Ups, 6 Rounds, rest 2 min. between rounds.

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