Box Programming for December 19 - 24, 2016 - Reebok CrossFit PTY
68 Street & Israel Ave. San Francisco | info@crossfitpty.com
 | 507 - 396 2535
              

Box Programming for December 19 – 24, 2016

Home
WOD
Box Programming for December 19 - 24, 2016

Box Programming for December 19 – 24, 2016

By There are no tags 0 comments

“As iron sharpens iron, so one man sharpens another.” – Proverbs 27:17

THE NEXT FEW WEEKS WILL BE “TRANSITIONAL” UNTIL THE OPEN PREP CYCLE STARTS OFF IN JANUARY. HAVE FUN, RELAX, TAKE TIME TO CLEAR YOUR HEAD FOR 2017!!

Monday, Dec. 19

Every 3 min. For 15 min.

5 Back Squats @ 75-80%

For Time:

50 Cal Row

50 Burpees (use fat 45lb plate)

50 Thrusters (45/35)

Full Class: you may reverse order.

Tuesday, Dec. 20

SPLIT JERK: review footwork & practice Tall Jerk (half press on toes variation)

From the rack: 5×3 Split Jerks. Focus on mechanics today, light weight!!

4x400m Run

Rest:Work @ 2:1 – Negative splits! I.e., each run must be faster than the previous, so start conservative.

Wednesday, Dec. 21

Front Squat: heavy single.

For Time:

100 DUs

21 T2B

75 DUs

15 T2B

50 DUs

9 T2B

Thursday, Dec. 22

Skill Work on TGUs.

Warm-up: Arm Bar Stretch 3 sets 2 reps each side, hold 5s.

Turkish Get-Ups

Focus on mechanics first with a light KB. Add weight to the TGU as you feel solid throughout the movement.

“Flow” for 20min.

100m Sprint

10 Ring or Body Rows

20 Reverse Lunges (just bodyweight, 10 E/S)

10 Pike-Ups

40 Mountain Climbers (20 E/S)

Friday, Dec. 23

PTY’s “12 Days of Christmas”

Have FUN, go HEAVY, and get ready to OWN your ham and eggnog.

1 Clean (Full, 85-90% of 1RM)

2 Back Squats (from the rack, around 85% of 1RM*)

3 DB/KB Thrusters

4 Man-Makers

5 Burpees OTB

6 DB Snatches (alternating 3 E/S)

7 T2B

8 KB Swings

9 Wall Balls

10 Deadlifts (with your Clean BB)

11 C2B Pull-Ups

12 Front Squats (from the floor, strip weight off your Clean BB to about 70%).

Like the song: 1, 2&1, 3&2&1, and so on. (1 Clean, 2 BS + 1 Clean, 3 Thrusters + 2 BS + 1 Clean)

Share racks with training buds in similar weight range. Use change plates to lead/deload fast.

You may also do this WOD tomorrow Saturday 24th and do some light conditioning/restorative work today (example: row 5x500m alternating sets with 1 min. plank holds)

ALTERNATIVE “12 Days of Christmas”

100M Run

200m Row

3 DB Thrusters

4 Man-Makers

5 Burpees

6 DB Snatches (alternating 3 E/S)

7 Goblet Squats

8 Russian Swings

9 Wall Balls

10 Sit-Ups

11 Push-Ups

12 Goblet Reverse Lunges (12 Each Side)

Saturday, Dec. 24th

MERRY CHRISTMAS #CFPTYCOMMUNITY!! WE LOVE YA!!

Open Box 9:00AM-12:00PM

There are no comments yet, but you can be the first



Leave a Reply