Box Programming for Feb. 16 - Feb. 21, 2014 - Reebok CrossFit PTY
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Box Programming for Feb. 16 – Feb. 21, 2014

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Box Programming for Feb. 16 - Feb. 21, 2014

Box Programming for Feb. 16 – Feb. 21, 2014

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The Open is upon us! Por favor hagan su Judge’s Course 2015 los que quieran volunteer como jueces. Envíen el certificado a ani@crossfitpty.com.

Los viernes serán el día oficial del Open WOD en la programación semanal. Los jueves estaremos trabajando mobility y haciendo “restorative” work.

Remember to have your %s ready before you come in.

 

Monday, Feb. 16

BOX CLOSED – CARNAVALES

Tuesday, Feb. 17

BOX CLOSED – CARNAVALES

Wednesday, Feb. 18

OPEN BOX 9:00AM-5:00PM

“Nancy”

Five rounds for time of:

Run 400 Meters

15 Overhead Squats (95/65)

Thursday, Feb. 19

A. Back Squat: every two minutes, for 12 minutes (6 sets):

5 reps @ 55%

5 reps @ 65%

3 reps @ 75%

2 reps @ 85%

2 reps @ 90%

1 rep @ 95%

Then rest two minutes before starting…

1 rep @ 101-105%

B. For time:

50 Wall Ball Shots (20/14 lbs)

25 Toes to Bar

40 Wall Ball Shots

20 Toes to Bar

30 Wall Ball Shots

15 Toes to Bar

Friday, Feb. 20

A. Shoulder Press: 2-3 reps, every 2 minutes, for 16 minutes (8 sets):

Suggested loading per set (by %): 60, 70, 80, 85+, 85+, 85+, 85+, 85+

B. E.M.O.M., for 21 minutes:

Minute 1: 15 Russian Kettlebell Swings

Minute 2: 15 Push Press

(choose a weight that will challenge you in sets 4 & 5)

Minute 3: 40-50 Double-Unders

Saturday, Feb. 21

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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