Box Programming for Dec. 15-20, 2014
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!!
TEAM WODs Tuesday and Thursday!! Pony up!!
Monday, Dec. 15
A. Three sets, not for time, of:
7-10 Handstand Push-Ups
B. Complete as many rounds and reps as possible in 10 minutes of:
5 Chest to Bar Pull-Ups
10 Wall Ball Shots (20/14)
10 DB Snatches (40/25)
Tuesday, Dec. 16
A. Push Press 5×3, heavy across
B. In teams of two, alternate sets to complete four each of:
10 Dumbbell Ground to Overhead (40/25)
10 Box Jump-Overs (20/14)
300 Meter Run
Wednesday, Dec. 17
A. Back Squat 3×5 heavy across.
B. Two sets of:
Against a 5 minute running clock, complete:
500 Meter Row
50 KB Swings (53/35)
Pull-Ups x Max reps
Rest 5 minutes between sets
Thursday, Dec. 18
A. Ground to Overhead 4 x 3-5 reps
B. In teams of 3, alternate rounds to complete as many rounds and reps as possible in 9 minutes of:
3 Power Cleans (185/125)
6 Tall Box Jumps (tall for you!!)
Friday, Dec. 19
2014 Reebok CrossFit PTY’s Fittest of the Box
“The Fittest Chipper-AMRAP”
Rx – AMRAP 20 min.
100 Double Unders
80 Wall Balls (20/14)
60 Burpees (target, 45lb. plate)
40 Box Jumps (30”/24”)
20 Chest to Bar Pull-ups
Scaled – AMRAP 15 min.
50 Wall Balls (14/10)
40 Box Jumps (24”/20”)
30 Burpees (target, 45lb. plate)
20 Toes to Bar
10 Chest to Bar Pull-ups
Saturday, Dec. 20
Come practice a skill or make up a missed WOD!!!
3.5km Run Parque Omar. Send an email to email@example.com with your times for 3.5km (starting right to left) and #burpees.
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