Box Programming for Dec. 15-20, 2014 - Reebok CrossFit PTY
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Box Programming for Dec. 15-20, 2014

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Box Programming for Dec. 15-20, 2014

Box Programming for Dec. 15-20, 2014

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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:

30 Double-Unders

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!!)

9 Push-Ups

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

10 Muscle-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 ani@crossfitpty.com with your times for 3.5km (starting right to left) and #burpees.

SHARE YOUR PICS WITH US!! PHOTOS@CROSSFITPTY.COM

 

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