Box Programming for Feb. 9 - Feb. 14, 2014 - Reebok CrossFit PTY
68 Street & Israel Ave. San Francisco | info@crossfitpty.com
 | 507 - 396 2535
              

Box Programming for Feb. 9 – Feb. 14, 2014

Home
WOD
Box Programming for Feb. 9 - Feb. 14, 2014

Box Programming for Feb. 9 – Feb. 14, 2014

By There are no tags 0 comments

Everyone interested in volunteering for judging during the Open must complete and bring in their 2015 Judge’s Course certificate!! 

The Open is coming. Open Prep Cycle is here. Pony up!! YES, this means lots of burpees, thrusters, power stuff, etc.

Remember to have your %s ready before you come in and have a plan for team WODs.

 

Monday, Feb. 9

A. Four sets of:

3-4 reps Unsupported Seated Strict Press (progress by 5% from last week’s weight)

Rest 60 seconds

10-12 Alternating Pistols (practice your progressions if these aren’t proficient, and if they are, add weight by holding a kettlebell)

Rest 60 seconds

B. Complete as many rounds and reps as possible in 10 minutes of:

5 Strict Handstand Push-Ups

10 Toes to Bar

30 Double-Unders

 

Tuesday, Feb. 10

A. Front Squat: 3-4 reps every two minutes, for 16 minutes (8 sets of):

Goal is to increase load used last week.

B. For time:

Row 1000 Meters

75 Kettlebell Swings (53/35)

50 Wall Ball Shots (20/14)

 

Wednesday, Feb. 11

A. Every 2 minutes, for 12 minutes (6 sets): Muscle-Up Progressions or MU

3 Rolls to Candlestick + 3 Low Ring Muscle Up Progression

or 3-6 Muscle-Ups if you have them.

B. Every 5 minutes, for 25 minutes (5 sets), complete as many reps as possible in 3 minutes of:

5 Burpee Toes to Bar (perform a burpee, immediately followed by a toes to bar)

Run 400 Meters *scale accordingly

Max Reps of Bar Muscle-Ups – OR – Chest-to-Bar Pull-Ups – OR – Pull-Ups

Rest 2 minutes, and repeat when the clock strikes the next five-minute interval for a total of five sets.

 

Thursday, Feb. 12

In teams of three, alternating complete rounds, complete as many rounds and reps as possible in 30 minutes of:

7 Box Jumps (24″/20″)

7 Thrusters (135/95 lbs)

7 Burpees

 

Friday, Feb. 13

A. Every two minutes, for 16 minutes (8 sets):

Back Squat

5 reps @ 55%

5 reps @ 65%

3 reps @ 75%

2 reps @ 85%

2 reps @ 90%

1 rep @ 95%

2 reps @ 90%

1 rep @ 90%

B. Three rounds for time of:

Row 500 Meters

10 Hang Power Cleans (135/95 lbs)

10 Alternating Front-Racked Reverse Lunges (135/95 lbs)

 

Saturday, Feb. 14

Open Box 9:00-12:00Pm

 

There are no comments yet, but you can be the first



Leave a Reply