Box Programming for Feb. 15-20, 2016 - Reebok CrossFit PTY
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Box Programming for Feb. 15-20, 2016

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Box Programming for Feb. 15-20, 2016

Box Programming for Feb. 15-20, 2016

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The Open is near. Let’s make it feel easy.

Monday, Feb. 15

 

2012 CROSSFIT GAMES OPEN WORKOUT 12.1

Complete as many reps as possible in 7 minutes of: Burpees

This workout begins from a standing position. The Athlete will move from flat on the ground to touching an object with both hands that is 6 inches above their max reach. Score is total reps completed. If the Athlete touches with just one hand or misses, they may re-jump to complete the rep without dropping back to the ground. 

Immediately followed by…

21-15-9

Deadlifts (225/135)

T2B

When the clock hits 10 min. immediately…

Complete as many reps as possible in 7 minutes of: Burpees

Tuesday, Feb. 16

 

A. Back Squat – 20 RM @ 65% of 1RM + 15 pounds

Five pounds heavier than last week, ten if last week was easy. This is a single unbroken set of 20, meaning that you can’t re-rack the bar, but you can rest with the bar in the back rack. This method of training requires a slightly different approach: take your time and breath between reps. Pausing after the first ten, or after every five or so, are common strategies. Just get all 20 without re-racking the bar!

“Nancy”

Five Rounds For Time of:

400m Run

15 Overhead Squats (95/65 lbs)

Wednesday, Feb. 17

 

A. Bench Press: look for a new 1RM. Drop Set: max reps @ 75% of new 1RM or heaviest single.

B. AFAP:

40 KB Swings (53/35 or moderate to light weight for you)

20 Kipping HSPUs* scale accordingly

30 KB Swings

15 Kipping HSPUs

20 KB Swings

10 Kipping HSPUs

10 KB Swings

5 Kipping HSPUs

Thursday, Feb. 18

 

Triple 7 AMRAP

  • Complete as many rounds and reps as possible in 7 minutes of:

Row 250 Meters

10 Thrusters (95/65 lbs)

Rest 4 minutes

  • Complete as many rounds and reps as possible in 7 minutes of:

30 Double-Unders (or 15 Burpees)

10 S2OH (95/65)

Rest 4 minutes

  • Complete as many rounds and reps as possible in 7 minutes of:

20 Box Jumps (24″/20″)

10 Chest 2 Bar Pull-Ups (scale down as needed, any grip allowed)

You may choose to rotate station in any order you choose.

Friday, Feb. 19

 

A. Barbell Cycling: 5×5 TnG Power Cleans

B. ALL OUT!! AFAP 5 Rounds For Time:

15 UB* Wall Balls (20/14)

10 Burpees (onto 45lb plate)

*If you break a set of 15 Wall Balls, you must immediately add 5 reps to the upcoming Burpee set when you finish the WBs.

Saturday, Feb. 20

Open Box 9:00AM-12:00PM

Come make up a missed WOD or practice a skill!

The #cfptycommunity is #allout get your #beastmode on. 

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

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