Box Programming for Feb. 22-26, 2016 - Reebok CrossFit PTY
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Box Programming for Feb. 22-26, 2016

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Box Programming for Feb. 22-26, 2016

Box Programming for Feb. 22-26, 2016

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

If you know you take longer to recover and are planning to hit the Open hard on Friday or Saturday, please tread carefully this week!!!

Monday, Feb. 22

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

CROSSFIT GAMES OPEN WOD 15.3

AMRAP – 14 min.

7 Muscle-Ups

50 Wall Balls (20lbs. to 10”/14lbs. to 9”)

100 Double-Unders

Scaling (different from the open):

14 Chest 2 Bar Pull-Ups (or 21 Normal Pull-Ups)

50 Wall Balls (14/10)

200 Single-Unders

Tuesday, Feb. 23

For Reps/Time:

3 min. Max Effort Burpees Over The Barbell

immediately followed by…

25 Deadlifts (choose: 225/155, 185/135, 135/95, 95/65…)

15 Box Jumps (24”/20”)

20 Deadlifts (275/185, 225/155, 185/135, 135/95…)

15 Box Jumps (24”/20”)

15 Deadlifts (315/205, 275/185, 225/155, 135/95…)

15 Box Jumps (24”/20”)

*you must stick to the weight scheme/ladder you chose

when the clock hits 15 min. immediately…

3 min. Max Effort Burpees Over The Barbell

Wednesday, Feb. 24

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

B. Complete the following ladder, For Time (AFAP!! TIME CAP – 15 min.)

3-6-9-12-15

HSPUs

Power Cleans (185/125)

Thursday, Feb. 25

OPEN ATHLETES PLANNING TO GO ALL OUT TOMORROW: ACTIVE RECOVERY AND MOBILITY.

For Time:

800m Run

50 KB Swings (53/35)

600m Run

40 KB Swings (53/35)

400m Run

30 KB Swings (53/35)

200m Run

20 KB Swings (53/35)

100m Run

10 KB Swings (53/35)

Friday, Feb. 26

OPEN WOD 16.1

TO BE ANNOUNCED…

Saturday, Feb. 27

Open Box 9:00AM-12:00PM

OPEN WOD 16.1

TO BE ANNOUNCED…

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

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