Box Programming for Aug. 31-Sept. 5, 2015 - Reebok CrossFit PTY
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Box Programming for Aug. 31-Sept. 5, 2015

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Box Programming for Aug. 31-Sept. 5, 2015

Box Programming for Aug. 31-Sept. 5, 2015

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The PTY Co-ed competition will be held on Saturday, October 17th. Registration starts this Monday ($10.00 per couple, Front Desk). Email ani@crossfitpty.com for particulars. Have a couplet name ready. #cfptycockandtails #barsandboobs #thismightbeinappropriate

Monday, Aug. 31

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 90% based on heavy single of the day (NOT 1RM). Max effort here!!

B. Three Rounds For Time of:

12 Dumbbell Man-Makers (25/40)

(push-up, row left, row right, power clean, push press)

6 Strict Pull-Ups + 6 Kipping Pull-Ups (scale down to a number you can do both movements together unbroken)

100m Sprint

Tuesday, Sept. 1

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 90% based on heavy single of the day (NOT 1RM). Max effort here!!

B. For Total Time:

21-15-9

Front Squats (115/75)

Kettlebell Swings (53/35)

immediately followed by

200m Farmer’s Carry (70/53)

Wednesday, Sept. 2

A. 1 Push Press + 1 Split Jerk

Every 2 min. for 10 min. (5 sets), working up to a heavy set for the day.

B. AMRAP – 7min.

7 Strict Handstand Push-Ups

14 Shoulder to Overhead (75/55)

21 Double Unders

Thursday, Sept. 3

A. 2 sets for Max Unbroken Reps of:

Toes 2 Bar (or max V-Hold)

Rest 1 minute b/w sets

Then…

Test the following complex, increasing 1 rep until you reach your max unbroken set of both movements together:

1 T2B + 1 Pull-Up, rest as needed… then…

2 T2B + 2 Pull-Ups…and so on.

If you don’t have T2B, you will do 3 Rounds of 10 V-Ups + 10s V-Hold. After that practice T2B mechanics.

B. AFAP!!! complete the following mini Chipper:

30 Box Jump Overs (24/20)

20 Wall Balls (20/14)

10 Pull Ups

Try your best to go unbroken. This is short. Learn to GO ALL OUT. Record your time, this will be retested. 

Friday, Sept. 4

“Pony Up”

CO-ED!! Male/Female if you are practicing for the competition!! 

9-15-21

Thrusters (95/65)

Over Your Partner Burpees (elbow plank)

400m Partner Carry (switch as needed)

21-15-9

Thrusters (95/65)

Over Your Partner Burpees (elbow plank)

*Partition sets/rounds/reps as you wish :)

Saturday, Sept. 5

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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