Box Programming for Dec. 12-17, 2016 - Reebok CrossFit PTY
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Box Programming for Dec. 12-17, 2016

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Box Programming for Dec. 12-17, 2016

Box Programming for Dec. 12-17, 2016

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“I welcome you to the community of people who have decided that EASY WILL NO LONGER SUFFICE.”

– Coach Mark Rippetoe

IT’S TESTING WEEK!! TIME TO SHOW SOME COMMUNITY. GO HARD AND SHOW SOME SUPPORT FOR YOUR TRAINING BUDDIES!!

Monday, Dec. 12

A. Strength Wave Cycle END: Back Squat 1RM

B. 5RFT

12 Front Rack Reverse Lunges (6 E/L 135/95)

12 OTB Burpees

Tuesday, Dec. 13

A. 1RM Clean

B. AMRAP – 7 min.

15 Box Jumps

5/7 Strict Dips

Wednesday, Dec. 14

A. Strength Wave Cycle END: Strict Press 1RM

B. 2 Attempts to establish UNBROKEN:

  1. Max Reps Strict Pull-Ups
  2. Max Hold L-Sit
  3. Max Double Unders

*Warm-Up/practice/rest between sets as needed.

Thursday, Dec. 15

“THAT Wall Ball WOD…”

CAPACITY TEST REPEAT (compare results)

For those of you that have done this WOD, you will do part A for the workout value but you will use your original numbers for Wall Balls and Calories for part B.

A. MAX EFFORT – ALL OUT!!, for Max Reps/Cals:

1:00min. Wall Balls

Rest 3:00min.

1:00min. Row

Rest 5:00min. Then…

B. E.M.O.M. for (18)min.*

Min. 1: Wall Balls @ 65% of Max Effort (if you are repeating use original #reps)

MIn. 2: Calories Row @ 65% of Max Effort (if you are repeating use original #calories)

*WOD stops once you are unable to complete your reps for a round! Go hard.

$-Out: 3×8 Tempo 1A DB Rows 2221

Friday, Dec. 16

1 Mile Run FOR TIME

Immediately followed by…

“Grace”

30 Clean and Jerks For Time (135/95)

Important: the mile is ALL OUT, you should NOT hold back because you are thinking about “Grace” – the time for this benchmark is meant to be evaluated after the strain of a maximal effort. Please take note of mile  time and total time to complete mile + “Grace”.

ALTERNATIVE BODYWEIGHT CONDITIONING

3 RFT

400M Run

21 Burpee Box Jumps (24”/20”)

Saturday, Dec. 17

Open Box 9:00AM-12:00PM

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