Box Programming for Dec. 29- Jan. 3, 2014 - Reebok CrossFit PTY
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Box Programming for Dec. 29- Jan. 3, 2014

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Box Programming for Dec. 29- Jan. 3, 2014

Box Programming for Dec. 29- Jan. 3, 2014

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Happy New Year #CFPTYCOMMUNITY !!!

SPECIAL SCHEDULE on the 31st: OPEN BOX, 6:00-9:00AM and 11:00-3:00P.M.

 

Monday, Dec. 29

A. Skill/Warm-Up: take 10-12 minutes to practice cycling the clean and work up to a medium weight

B. In teams of 5, relay through to complete 4 sets each of:

500 Meter Row

15 Hang Power Cleans (135/95 lbs)

15 Chest to Bar Pull-Ups

15 Wall Ball Shots

*Only one partner may be working at a time so you can’t move to the next station until the person in front of you has completed all the reps

 

Tuesday, Dec. 30

A. Take 15-20 minutes and build to today’s 1RM Snatch, Full or Power

B. Every minute, on the minute, for 14 minutes:

 Even minutes – 3 Snatch or Power Snatch @ 75-85% today’s 1RM

Odd minutes – 30 Double Unders

 

Wednesday, Dec. 31

 New Year’s Eve Special by Coach Whizz

T.B.A.

 

Thursday, Jan. 1

 BOX CLOSED

The CFPTY Crew wishes you a Fit, Strong, and Happy New Year!! May 2015 be filled with lots of physical, mental, and spiritual PRs!

 

Friday, Jan. 2

 In teams of two, alternating rounds, complete as many rounds and reps a possible in 4 minutes of:

4 Power Cleans (135/95 lbs)

4 Burpees Over the Barbell

Rest 2 minutes

In teams of two, alternating every 5 reps, complete as many reps a possible in 4 minutes of:

Burpee Pull-Ups

Rest 2 minutes

In teams of two, alternating rounds, complete as many rounds and reps a possible in 4 minutes of:

6 Wall Ball Shots

6 Burpees

 Saturday, Jan. 3

 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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