Box Programming for Dec. 22-27, 2014 - Reebok CrossFit PTY
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Box Programming for Dec. 22-27, 2014

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Box Programming for Dec. 22-27, 2014

Box Programming for Dec. 22-27, 2014

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MERRY CHRISTMAS #CFPTYCOMMUNITY !!! COME GET YOUR CHRISTMAS SPECIAL ON THE 24th! SPECIAL SCHEDULE: OPEN BOX, 6:00-9:00AM and 11:00-5:00PM.

“20-Minute Work Capacity Test” on Friday. Look up results from last time!!

 

Monday, Dec. 22

Four Sets FOR TIMES of:

500 Meter Row

15 Deadlifts (225/155)

15 Handstand Push-Ups

Rest 4-5 minutes between sets

Tuesday, Dec. 23

 

A. Three sets, not for time, of:

40-50 Double-Unders

10 meters Handstand Walk (sub with 5 Wall Climbs)

12-15 Box Jumps

 

B. Partners alternate to complete 10 sets each of:

15 Heavy Kettlebell Swings

100 Meter Run

Wednesday, Dec. 24

A CHRISTMAS SPECIAL BY COACH ALVARO LOPEZ

T.B.A.

Thursday, Dec. 25

BOX CLOSED

HAVE YOURSELF A MERRY CHRISTMAS!!! Rest up (mind and body) and come prepared for your “20-Minute Work Capacity Test” tomorrow!!

Friday, Dec. 26

A. In six sets or less, build to a 1RM Front Squat.

B. “20-Minute Work Capacity Test”

As many rounds and reps as possible in 20 minutes of:

20 Thrusters (135/95)

20 Pull-ups

20 Burpees

*Compare your results to last time!!

Saturday, Dec. 27

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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