Box Programming for Dec. 1-6, 2014 - Reebok CrossFit PTY
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Box Programming for Dec. 1-6, 2014

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Box Programming for Dec. 1-6, 2014

Box Programming for Dec. 1-6, 2014

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Lunes HORARIO ESPECIAL 10:00AM-2:00PM 

Friday we have a 5 member Team WOD!! Plan ahead!!

Christmas Party this Saturday!! Tickets at Front Desk $20.00

Send an email to ani@crossfitpty.com with your Parque Omar times for 3.5km (starting right to left).

Don’t let upcoming Holidays and end-of-the-year festivities wreck all your hard work and achievements. On behalf of the Crew, we have seen great improvements in all of you!! Time to focus, pack it in, log your results and aim towards lifetime fitness!!

 

Monday, Dec. 1

 

HORARIO ESPECIAL 10:00AM-2:00PM  

 

AMRAP – 15 minutes of:

5 Man-Makers (1 Push-up, row R, row L, PC, PP – 40/25)

100 Meter Run

10 Burpee Pull-Ups

100 Meter Run

Tuesday, Dec. 2

 

A. Four sets of:

4-6 Halting Front Squats @ 31X1

Rest 2-3 minutes

 

B. Three sets for Max Reps of:

60 seconds Wall Balls (20/14)

60 seconds Rest

60 seconds Push-Ups

60 seconds Rest

60 seconds Box Jump-Overs (24/20)

60 seconds Rest

Wednesday, Dec. 3


A. Take 12-15 minutes and build to today’s 1RM Jerk (Power or Split, from the rack)

B. “Touch and Go Grace”

30 Clean and Jerks For Time (135/95 *scale accordingly!!!)

*Every time you break 100m MedBall Run (20/14). You can hold on to your bar in any position (overhead, front rack) except the floor.

Thursday, Dec. 4

A. Choose one to work on:

  • Nose&Toes to Wall Handstand Hold 3 x ME
  • Wall Climbs 5 x 5
  • Shoulder Taps 3 x ME
  • Negatives 5 x 5

TTC’s Barbells and Beers WOD 4:

21-15-9

Back Squats (155/105)

Box Jumps (30/24)

Handstand Push-Ups


Friday, Dec. 5

Congo Line

In teams of 5, complete 3 sets each of:

30 Calorie Row

30 Burpees

30 Sit-Ups

30 Wall Ball Shots (20/14)

“Teams get one erg and one Wall Ball. Teams establish an order and line up behind their erg, maintaining that order for the workout. Athletes may not move to the next station until the athlete in front of them has finished their reps.”

 

Saturday, Dec. 6

Come practice a skill or make up a missed WOD!!!

 

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