Box Programming for August 1 - August 6, 2016 - Reebok CrossFit PTY
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Box Programming for August 1 – August 6, 2016

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Box Programming for August 1 - August 6, 2016

Box Programming for August 1 – August 6, 2016

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Box Programming for August 1 – August 6, 2016

Transition and deload week! Find some maxes, do some metcons, and get ready for the next cycle!

Taller PTY Lifestyle Challenge this Saturday, August 6 – don’t miss it!

Monday, August 1

A. 1RM Pause Back Squat – find a true 1RM Pause Back Squat. Full 3 seconds in the bottom – have someone count you.

B. Conditioning –

5 rounds for times:

8 DB Hang Clusters

16 1A DB Snatch (alt)

24 Jumping Lunges (alt)

*rest 1:30 between rounds*

Tuesday, August 2

30 min. EMOM
Minute 1: 5-10 T2B

Minute 2: 2-8 Strict (Ring) Dips

Minute 3: 30-50 UB Double Unders

Wednesday, August 3

 

A. 1RM Power Jerk – if you didn’t find your 1RM Power Jerk look for it today. If you have already done so, perform:

5 x 1 Power Jerk @ 90%

B. Conditioning For Time:

Run 800 m

50 Plate Burpees

Run 800 m

Thursday, August 4

Posterior Chain Work:

3 Sets, Alternating, Not For Time of:

6-8 Pause Romanian Deadlifts (heavier than last week) – 2 sec pause at the bottom

10 BB Back Rack Reverse Lunges (heavier than last week – 5 E/L)

6-8 Supinated Bent Over Barbell Rows (heavier than last week but do not compromise form)

Restorative Conditioning:

15 min. at a moderate pace, for quality

100 Single Unders

:30 Plank Hold

:15 Side Plank Hold (l)

:15 Side Plank Hold (r)

50 Mountain Climbers

25 Russian KB Swings (heavy)

*Plank Holds do *not* have to be UB – accumulate time with good posture to reach the requisite time.

Friday, August 5

A. 1RM Back Squat – look for your one rep max Back Squat (no pause). PTY Lifestyle Challenge requirement! (perform either today or tomorrow, August 6)

B. Conditioning – inspired by “The Separator”

For time:

21 Ring Pushups *or* (strict) HSPU (choose one and stick to it)

21 Back Squats, 185/125#

21 Burpees

15 Ring Pushups *or* (strict) HSPU (choose one and stick to it)

15 Front Squats, 175/115#

15 Burpees

9 Ring Pushups *or* (strict) HSPU (choose one and stick to it)

9 Overhead Squats, 155/105#

9 Burpees

 

*Scale weights appropriately to be able to keep moving!

Saturday, August 6

Open Box 9:00AM-12:00PM

Taller Lifestyle PTY Challenge!

 

 

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