Box Programming for Feb. 23 - Feb. 28, 2014 - Reebok CrossFit PTY
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Box Programming for Feb. 23 – Feb. 28, 2014

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Box Programming for Feb. 23 - Feb. 28, 2014

Box Programming for Feb. 23 – Feb. 28, 2014

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The Open is here! 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 serán días de active recovery/mobility para participants del OPEN y tendremos un WOD estilo “walk-in” para los que no están participando.

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

 

Monday, Feb. 23

A.Back Squat: every 2 minutes, for 10 minutes (5 sets):

6 reps @ 65%

4 reps @ 75%

2 reps @ 80%

2 reps @ 85%

1 rep @ 90%

followed by…

One set of:

Back Squat x Max Unbroken Reps @ 80%

“Athletes are allowed only on full breathing cycle at the top of the lift –

exhale, inhale, brace and descend – once more rest is taken at the top,

the set is over.”

 

B. For time:

9 Thrusters (135/95*heavy)

18 Toes to Bar

7 Thrusters

14 Toes to Bar

5 Thrusters

10 Toes to Bar

Tuesday, Feb. 24

 

A. Every minute, on the minute, for 8 minutes:

1 Strict Shoulder Press

Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95,

Then rest two minutes before starting:

Every 2 minutes, for 6 minutes (3 sets) of:

1 Strict Shoulder Press @ 101-105%

 

B. AMRAP – 7 minutes of:

7 Strict Handstand Push-Ups

7 Dips

7 Burpees

Wednesday, Feb. 25

A. Deadlift

Set 1 – 8 reps

Set 2 – 8 reps

Set 3 – 6 reps

Set 4 – 6 reps

Set 5 – 4 reps

Set 6 – 4 reps

Rest 2 minutes

Load by feel, build load every set.

 

B. Complete rounds of 30, 20 and 10 reps for time of:

Kettlebell Swings (70/53)

Shoulder to Overhead (115/75)

Thursday, Feb. 26

OPEN PARTICIPANTS – MOBILITY/ACTIVE RECOVERY

NON-OPEN PARTICIPANT CLASS:  

“Cindy”

AMRAP – 20 min.

5 Pull-Ups

10 Push-Ups

15 Air Squats

Friday, Feb. 27

OPEN WOD 15.1 T.B.A.!!!

Saturday, Feb. 28

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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