Box Programming for Feb. 13-18, 2017 - Reebok CrossFit PTY
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Box Programming for Feb. 13-18, 2017

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Box Programming for Feb. 13-18, 2017

Box Programming for Feb. 13-18, 2017

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“I hated every minute of training, but I said, ‘Don’t quit. Suffer now and live the rest of your life as a champion.’” – Muhammad Ali

***IMPORTANT NOTE – OPEN PREP CYCLE: if rocking the upcoming CrossFit Open is high on your priority list, then we recommend starting to deload this week to hit the first WOD full force next Friday. Come in just to do part B of programming to keep your engine in tune but skip the heavy loading or anything in particular that you know may detract from your performance. Also, do not go all out on Friday’s Open WOD, use it more as a rehearsal for pacing.

Monday, Feb. 13

OPEN HEATS. Open class management rehearsal – walk in & prep for upcoming heat. Front Squat Strength part is optional today and may be done pre or post WOD.   

WE EXPECT YOUR ABSOLUTE MAX EFFORT ON THIS PIECE.

For Time:

21 Cal Row

42 Wall Balls (20/14 – 10”/9” target)

15 Cal Row

30 Wall Balls

9 Cal Row

18 Wall Balls

TIME CAP 10 min. When clock hits 10min. IMMEDIATELY followed by:

For Time:

50 Hand Release Burpees

TIME CAP: 5 min.

TOTAL WOD TIME: 15 min.

Optional: E.M.O.M. – 10 min.

1 FRONT Squat @ 85-90%

Tuesday, Feb 14

Happy Valentine’s Day!!

PUSH PRESS: warm up and quickly look for a heavy single of the day.

Then…

1 x 10 UB reps @ 55-60% (use 60% if you had been using your 55% in previous weeks)

1 x 8 UB reps @ 60-65%

1 x 6 UB reps @ 65-75%

Rest exactly 0:45s between each set.  

LUVA OR BRUDA PARTNER WOD

AFAP!!, complete:

30 DB Hang Clean & Jerks (Open DB weights -Rx: 50/35, Sc:35/20)

30 Chest 2 Bar Pull-Ups

100 DUs

20 DB Hang Clean & Jerks

20 Chest 2 Bar Pull-Ups

100 DUs

10 DB Hang Clean & Jerks

10 Chest 2 Bar Pull-Ups

100 DUs

Distribute reps as you wish, one person working at a time.

Wednesday, Feb. 15

DEADLIFT: warm up and quickly look for a heavy single of the day.

Then…

1 x 10 UB reps @ 55-60% (use 60% if you had been using your 55% in previous weeks)

1 x 8 UB reps @ 60-65%

1 x 6 UB reps @ 65-75%

Rest exactly 0:45s. between each set.  

AMRAP 7 min.

10 Power Cleans (95/65)

10 HSPUs (scale as needed to move back and forth between exercises fast)

Thursday, Feb. 16

Bulletproof shoulders for the Open!!

Warm-Up:

X3

10 Snow Angels (slow and controlled)

5 Sequences of Supine Wall Angel Complex (Overhead Mobility)

Then

X3 alternating

5 E/S Row and External Rotation with Band

5-7 E/S Kettlebell Windmill (Overhead Control and Strength)

Back and Forth E/S Overhead Carry with DUMBBELL  

5-7 Rounds:

200m Run

20 Tuck Crunches

Friday, Feb. 17

OPEN WOD 13.2 (click on link for official rules/guidelines)

AMRAP – 10 min. of

5 Shoulder to Overhead (115/75)

10 Deadlifts (115/75)

15 Box Jumps (24”/20”)

Immediately followed by…

1RM Snatch (any style)

TIME CAP 5min.

Total time: 15 min.

Alternative Conditioning

5 RFT:

10 DB S20H

15 Box Jumps

20 Russian KB Swings

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