Box Programming for Feb. 29-Mar.5, 2016 - Reebok CrossFit PTY
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Box Programming for Feb. 29-Mar.5, 2016

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Box Programming for Feb. 29-Mar.5, 2016

Box Programming for Feb. 29-Mar.5, 2016

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The Open is HERE. Let’s go all out.

Monday, Feb. 29

A. THE LAST WEEK of Back Squat – 20 RM @ 65% of 1RM + 25 pounds

Five pounds heavier than last week, ten if last week was easy (but by now it SHOULD NOT be anyhere 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!

B. For Time:

30 Thrusters @ 95/65

50 Double Unders

20 Thrusters @ 115/75

50 Double Unders

10 Thrusters @ 135/95

C. MOB PARTY! Roll out/Stretch/mash your quads/hams/calves. Share the pain – work in partners.  

Tuesday, Mar. 1

“HSPU Biathlon”

Run 400 Meters

21 Strict Handstand Push-Ups*

Run 400 Meters

15 Strict Handstand Push-Ups*

Run 400 Meters

9 Strict Handstand Push-Ups*

*Like the Muscle-Up Biathlon from the 2014 Games, complete a 200 meter penalty lap for every time you break your handstand push-ups. If you struggle with Handstand Push-Ups, modify the distances of the run (e.g., 200m full lap, 100m penalty lap) so that you can still accumulate volume in the pressing. If you are strong with HSPUs, perform this as a max reps after each run…with the goal of achieving at least the number of prescribed reps in each set – note both time and reps per round if you choose this option.

WOD Credit CF Invictus

Wednesday, Mar. 2

A. Strict Press: 5×5 @ 75%

B. AMRAP – 7 min.

5 Hang Power Snatches (135/95)

10 T2B

Thursday, Mar. 3

*7:30PM Class is Closed for 16.2 Announcement. Welcome everyone to the box to come and watch together!! 

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

NON-OPEN ATHLETES:

“Cindy”

AMRAP 20min.

5 Pull-Ups

10 Push-Ups

15 Air Squats

Friday, Mar. 4

OPEN WOD 16.2

TO BE ANNOUNCED…

Saturday, Mar. 5

Open Box 9:00AM-12:00PM

OPEN WOD 16.2

TO BE ANNOUNCED…

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

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