Box Programming for Aug. 3-8, 2015 - Reebok CrossFit PTY
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Box Programming for Aug. 3-8, 2015

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Box Programming for Aug. 3-8, 2015

Box Programming for Aug. 3-8, 2015

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LOTS of barbell work this week, guys! Hang tough and keep in mind that the barbell is therapeutic. Pay close attention to your mechanics, keep safe, and listen to the Coach. Remember that satisfaction lies in your efforts and opportunities multiply as they are seized (Gandhi/Lao Tzu). Cuero.

Monday, Aug. 3

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!!

Remember to write down everything so you know what to base yourself on next week!!

B. 3 Sets For Times, Max Effort:

25 UB Wall Balls (20/14)

15 UB Box Jumps

Rest 3 min. between sets.

*or choose a rep scheme you can handle unbroken, like 20/10 and add an extra round. Never miss the opportunity to go as hard as you can, though!

Tuesday, Aug. 4

A. Clean and Jerk Technique Work + E.M.O.M. for 10 min. at a weight that is heavy but you can still master good mechanics.   

B. AMRAP – 5 min.

5 Pull-Ups (advanced Chest to Bar)

5 Burpees

Wednesday, Aug. 5  

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!!

Remember to write down everything so you know what to base yourself on next week!!

B.FLASH PARTNER WOD (AFAP!!)

*RECALL YESTERDAY’S C&J SKILL WORK

In teams of two, with only one person working at a time, perform:

30 reps each for time of:

Ground to Overhead (135/95, or a weight you can handle for cycling)

IMMEDIATELY followed by…

40 Toes to Bar each

Partition your reps as you see fit.

Thursday, Aug. 6

A. 10 min. Handstand Skill work: choose to work on kicking up to a handstand, holds, shoulder taps, walks, headstands, etc.

B. For Time:

Run 800 Meters

15 Front Squats*

15 HSPUs (or 30 HR Push-Ups)

Run 400 Meters

10 Front Squats

10 HSPUs (or 20 HR Push-Ups)

Run 200 Meters

5 Front Squats

5 HSPUs(or 10 HR Push-Ups)

*Use a weight that will be appropriately challenging, for example the round of 15 needing to break up in 3 sets of 5.

Friday, Aug. 7

DT

Five rounds for time of:

12 Deadlifts

9 Hang Power Cleans

6 Push Jerks

(155/105)

Have fun with this! And remember all the technique work this week with C&J, G2OH.

Saturday, Aug. 8

Box Closed for CrossFit Competitors Seminar

Pain Cave Home Wod:

3 x Max Effort Unbroken Push-Ups

Rest 3 min. b/w sets

Then:

300 Air Squats For Time, every stop, 10 Burpees on the spot.

Write down scores for both.

“Satisfaction lies in the effort, not in the attainment, full effort is full victory.” – Mahatma Gandhi

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