Box Programming for Jan. 19 - Jan. 24, 2014 - Reebok CrossFit PTY
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Box Programming for Jan. 19 – Jan. 24, 2014

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Box Programming for Jan. 19 - Jan. 24, 2014

Box Programming for Jan. 19 – Jan. 24, 2014

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

This week have all your %s ready before you come in and have a plan for team WODs.

Monday, Jan. 19

A. Three sets of:

8 Barbell Good Mornings @ 3011

Rest 45 seconds

5 Renegade Rows

Rest 45 seconds

60s Double-Under Practice

 

B. AMRAP – 10 minutes of:

5 Shoulder to Overhead (135/95)

10 Box Jumps

15 Kettlebell Swings (53/35)

 

C. Two sets of: 200 Meter Farmer’s Carry

Rest as needed between sets

Tuesday, Jan. 20

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

5 reps @ 45-55%

5 reps @ 55-65%

3 reps @ 65-75%

2 reps @ 75-85%

2 reps @ 80-90%

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

8-10 reps @ 73-78%

 

B.In teams of four, relay to complete as many rounds and reps as possible in 12 minutes of:

3 Power Cleans (155/115 lbs)

6 Burpee Box Jump-Overs (24″/20″)

Wednesday, Jan. 21

A. Every 2 minutes, for 12 minutes (6 sets):

3 Hang Power Snatches

Focus on speed and perfect mechanics. You may build up load over sets.

 

B. Three Rounds for Time of:

30 Overhead Walking Lunge Steps (45/25 lbs)

15 Pull-Ups

500m Row


Thursday, Jan. 22

In teams of two, with only one person working at a time, complete:

100 Kettlebell Swings (70/53)

400 Meter Run*

100 Barbell Thrusters (45/35)

400 Meter Run

80 Burpees

400 Meter Run

100 Barbell Thrusters

400 Meter Run

100 Kettlebell Swings

*Both athletes perform the run at the same time.

Friday, Jan. 23

A. Front Squat: 2×3 Every two minutes, for 12 minutes (6 sets, choose challenging weight for 3 and work across)

B. AMRAP – 6 minutes of:

3 Hang Power Cleans (135/95 lbs)

3 Burpees Over the Barbell

6 Hang Power Cleans

6 Burpees Over the Barbell

9 Hang Power Cleans

9 Burpees Over the Barbell

12 Hang Power Cleans

12 Burpees Over the Barbell

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

Saturday, Jan. 24

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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