Box Programming for Jan. 12 - Jan. 17, 2014 - Reebok CrossFit PTY
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Box Programming for Jan. 12 – Jan. 17, 2014

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Box Programming for Jan. 12 - Jan. 17, 2014

Box Programming for Jan. 12 – Jan. 17, 2014

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The Open is coming. Open Prep Cycle is here. Pony up!!

This week have all your %s ready before you come in or have a plan!

Monday, Jan. 12

Come in with your percentages ready and be time efficient!!

A. Every two minutes, for 10 minutes (5 sets): Back Squat

5 reps @ 45-55%

5 reps @ 55-65%

3 reps @ 65-75%

2 reps @ 75-85%

2 reps @ 80-90%

Every two minutes, for 4 minutes (2 sets):

Back Squat x 10 reps @ 70-75%

*Percentages based off of 1RM

 

B. Two sets for max reps of:

Wall Ball Shots x 60 seconds

Rest 60 seconds

Kettlebell Swings x 60 seconds

Rest 60 seconds

Strict Pull-Ups x 60 seconds

Rest 60 seconds

Tuesday, Jan. 13

A. E.M.O.M. 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:

Strict Shoulder Press x 1 rep @ 101-105%

 

B.Complete as many rounds and reps as possible in 6 minutes of:

6 Power Cleans (165/115 lbs)

12 Hand-Release Push-Ups

 

C. Three Sets of:

8-10 Supine Ring Rows @ 2111

60 Second Plank Hold

Wednesday, Jan. 14

A. Every 2 minutes, for 12 minutes:

Minutes 1-2 & 7-8: Rope Climb x 2 ascents

Minutes 3-4 & 9-10: L-Sit Hold x 30 seconds accumulated time

Minutes 5-6 & 11-12: Handstand Walk x 10 meters (sub with 3 Wall Climbs)

 

B. 4 RFT:

14 Alternating Dumbbell Snatch (40/25)

14 Toes to Bar

400 Meter Run

Thursday, Jan. 15

A. Every two minutes, for 12 minutes (6 sets of):

3 Front Squats

Build over the course of the sets to today’s heaviest triple.

 

B. In teams of two, alternate every 5 reps in order to complete as many reps as possible in 5 minutes of:

Ground to Overhead (135/95, 125/85, 115/75, etc. meant to be cycled fast!!!)

Rest 3 minutes

In teams of two, alternate every 15 reps in order to complete as many reps as possible in 5 minutes of:

Wall Ball Shots (20/14)

 

C. Three sets of Single Arm Dumbbell Row x 10-12 reps each arm @ 2110

Friday, Jan. 16A

A. Five sets of: 2 Weighted Pull-Ups

Rest 30 seconds

immediately followed by…

Five sets of:

30 seconds of Strict Chin-Ups x Max reps

Rest 30 seconds

 

B. 3 Sets, Against a 4-minute running clock:

500 Meter Row

20 Box Jump-Overs

Double-Unders x Max Reps

Rest 4 minutes between each set.

Saturday, Jan. 17

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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