Box Programming for Dec. 5-10, 2016 - Reebok CrossFit PTY
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Box Programming for Dec. 5-10, 2016

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Box Programming for Dec. 5-10, 2016

Box Programming for Dec. 5-10, 2016

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“Satisfaction lies in the effort, not in the attainment, full effort is full victory.” – Mahatma Gandhi

Monday, Dec. 5

Strength Wave Cycle: Back Squat

WEEK 8

Wave 1

2 Reps @ 83-85%

4 Reps @ 83-85%

6 Reps @ 83-85%

Wave 2

2 Reps @ 87-90%

4 Reps @ 87-90%

6 Reps @ 87-90%

For Times:

500m Row

25 Wall Balls

Perform at 75% Rate of Perceived Exertion

Rest as needed (minimum of work time & maximum of double your work time)

1000m Row

50 Wall Balls

Goal is to maintain your pace for 500m/25WBs on 1km/50WBs.

Tuesday, Dec. 6

Clean

  • Warmup Complex: 1 Clean Pull + 1 Clean
  • 6 x 2 Clean (NOT TnG) – Warm-Up and build up as long as you maintain solid technique.

Conditioning:

AMRAP 7 min.

5 Man-Makers (40/25)

10 Box Jump Overs (24”/20”)

Wednesday, Dec. 7

Strength Wave Cycle: Strict Press

WEEK 8

Wave 1

2 Reps @ 83-85%

4 Reps @ 83-85%

6 Reps @ 83-85%

Wave 2

2 Reps @ 87-90%

4 Reps @ 87-90%

6 Reps @ 87-90%

4 Rounds For Quality:

5 Strict Pull-Ups (Sc: body rows)

10 Ring Push-Ups (Sc: standard)

5 Strict T2B (Sc: straight leg raises to parallel)

20 Pistols (10 E/L *scale as needed, progressions)

*Rest 1 min. between rounds

Thursday, Dec. 8

BOX CLOSED HAPPY MOTHER’S DAY!!

Home Core Workout

X 4 Rounds

0:45s Side Plank Left

1:00min. Standard Plank (Elbow)

0:45s Side Plank Right

Rest 30s

10 Tuck Crunches + 10 Hollow Rocks (slow and controlled)

Rest 30s

10 Pike-Ups +10s Pike-Up Hold

Rest 30s

10 Arch Rocks + 10s Arch Hold

50 Mt. Climbers

Rest 1 min. Between Rounds

Friday, Dec. 9

Every 2 min. for 10 min.

10 Front Squats (135/95)

100m Sprint

REST 5 min.

Every 2 min. for 10 min.

10 S2OH (135/95)

30-50 DUs

REST 5 min.

Every 2 min. for 10 min.

10 Hang Power Cleans (135/95)

12 Burpees

*full class: start in different stations

BODYWEIGHT CONDITIONING ALTERNATIVE WOD

Every 2 min. for 10 min.

20 Jumping Lunges (10 E/S)

100m Sprint

REST 5 min.

Every 2 min. for 10 min.

15 Push-Ups (135/95)

100 Rope Jumps

REST 5 min.

Every 2 min. for 10 min.

10 Ring or Body Rows

12 Burpees

Saturday, Dec. 10

Open Box 9:00AM-12:00PM

Do Thursday’s Core Workout if you missed it.  

CHRISTMAS PARTY!!!

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