Box Programming for Aug. 4-9, 2014 - Reebok CrossFit PTY
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Box Programming for Aug. 4-9, 2014

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Box Programming for Aug. 4-9, 2014

Box Programming for Aug. 4-9, 2014

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DEADLINE PARA INSCRIBIRSE EN AM vs PM friendly Sunday competition: VIERNES 15 DE AGOSTO!!! Para registrarse, un representante del equipo debe mandar un email a ani@crossfitpty.com con los INTEGRANTES y NOMBRE del team.

 

Partner WOD on Wednesday!! Teams of 3 on Friday!

 

Monday, Aug. 4

 

A. Clean & Jerk: 15 minutes to build to a heavy single (not necessarily 1RM).  

 

B. Three sets for Max Reps of:

AMRAP 1 min.:

Ground to Overhead (135/95)

Rest 3 minutes between sets

*You can Snatch or C&J

Tuesday, Aug. 5

 

A. Three sets of:

8-10 Overhead Squats @ 30X1

Rest 2 minutes

3-5 Weighted Pull-Ups @ 21X0

Rest 2 minutes

 

B. Four rounds for time of:

15 Pull-Ups

30 Wall Ball Shots (20/14 lbs)

60 Double-Unders

Wednesday, Aug. 6

 

A. Take 15 minutes to build to a heavy triple Deadlift (but not necessarily 3RM).

 

B. In teams of two, partners alternate sets to complete three each of:

20 Kettlebell Swings (53/35)

15 Hand-Release Push-ups

300 Meter Run

 

 

Thursday, Aug. 7

 

A. Six sets of:

1 Push Press + 1 Push Jerk

Rest 3 minutes between sets and use that time to work hib mobility and prepare for Part B.

 

B. Three rounds for time of:

6 Handstand Push-ups

9 Barbell Ground to Overhead*

12 Burpees

*For the G2OH, choose a weight that you can complete 9 reps quickly. For advanced male athletes, consider 135-155; for advanced females, consider 95-105 lbs.

 

 

Friday, Aug. 8

 

A. Three sets of:

2-3 Front Squat @ 30X1

Rest 20 seconds

Max UB Reps Pull-Ups

Rest 2-3 minutes

 

B. In teams of three, with only one person per station, complete 5 sets each of:

300 Meter Row Sprint

10 Burpee Box Jump Overs (24/20)

20′ Dumbbell Bear Crawls https://www.youtube.com/watch?v=-rn9TrBc39A

 

 

Saturday, Aug. 9

Make up a missed WOD/come practice a skill

 

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