Box Programming for Feb. 6-11, 2017 - Reebok CrossFit PTY
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Box Programming for Feb. 6-11, 2017

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Box Programming for Feb. 6-11, 2017

Box Programming for Feb. 6-11, 2017

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“I hated every minute of training, but I said, ‘Don’t quit. Suffer now and live the rest of your life as a champion.’” – Muhammad Ali

OPEN PREP CYCLE

Monday, Feb. 6

Every 1:30 min. For 8 sets

2 FRONT Squats @ 85%

5 Max Effort Sets

0:50s min. Max Cal Row* (clock set to beep at 1 min. but stop rowing at 0:50 & get off)

1 min. REST

1 min. Max Reps Wall Balls (20to10”/14to9”)

1 min. REST

*You may start in any order. Full class, divide group and/or have a group work during the rest interval of first two groups. You must be ready during your rest interval to jump on the the rower as soon as the person stops at the 0:50s mark.

Tuesday, Feb 7

PUSH PRESS: warm up and quickly look for a heavy single of the day.

Then…

1 x 10 UB reps @ 55-60% (use 60% if you had been using your 55% in previous weeks)

1 x 8 UB reps @ 60-65%

1 x 6 UB reps @ 65-75%

Rest exactly 1:00 min. between each set.  

AFAP X 3 ROUNDS (rest 2 min. between rounds)

50 DUs

15* T2B (Scale with Open Standard Knee Raises)

10* HSPUs (Scale with standard Hand Release Push-Ups, feet must always be in contact with the floor… meaning don’t try to kip a push-up, that’s not cool).

*TIME CAP FOR EACH ROUND: 4 min. Scale reps accordingly so you can perform a challenging yet unbroken set!*

Wednesday, Feb. 8

DEADLIFT: warm up and quickly look for a heavy single of the day.

Then…

1 x 10 UB reps @ 55-60% (use 60% if you had been using your 55% in previous weeks)

1 x 8 UB reps @ 60-65%

1 x 6 UB reps @ 65-75%

Rest exactly 1:00 min. between each set.  

AMRAP – 7 min.

20 Alternating DB Snatches (50/35*, 10 E/A)

15 Box Jumps

*Scale accordingly to move fast – i.e. unbroken

Thursday, Feb. 9

1A  DB Overhead Squat Practice 3 Sets x  5-10 Reps E/A + 6-10 steps DB Overhead Walking Lunge

E.M.O.M. – 21 min.

Min. 1 – 100m Sprint

Min. 2 –  30s Hollow Hold

Min. 3 – 10 DB/KB Front Rack Reverse Lunges (alternating 5 E/L)

OPTIONAL EXTRA CONDITIONING (MAY BE DONE SATURDAY)

Row 20 min. alternating 200m at 8-9 RPE with 200m 4-5 RPE.

Friday, Feb. 10

Prep: Squat Clean & Jerk cycling review.

2×3 Squat Clean and Jerks Touch and Go

2x 1.1.1. Drop and Go

You should use your numbers from 1 min. max effort burpees practice in previous weeks to project a goal for 12.1 and be able to challenge yourself to a fast but consistent pace.

OPEN WODs 11.3  + 12.1 (click on links for official rules/guidelines)

“In this movement, the barbell goes from ground to overhead with the athlete passing through a full squat position while the barbell is racked on the shoulders. This can be a full-squat-clean-thruster, a power-clean-front-squat-split-jerk, or anything in between as long as the three key positions are reached. The barbell begins on the ground. Touch and go is permitted. No bouncing. The athlete must pass through a full squat with hips below knees. The barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the heels.”

11.3 AMRAP – 5 min.

Squat Clean

Jerk

(Rx: 165/110)

1 min. Transition then…

12.1 AMRAP – 7 min.

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.”

Alternative Conditioning (not to be underestimated)

10 Rounds For Time

10 DB Hang Clusters (40/25 or weight of your choosing to move fast)

10 Target Burpees

Saturday, Feb. 11

Open Box 9:00AM-12:00PM

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