Box Programming for Jan. 26 - Jan. 31, 2014 - Reebok CrossFit PTY
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Box Programming for Jan. 26 – Jan. 31, 2014

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Box Programming for Jan. 26 - Jan. 31, 2014

Box Programming for Jan. 26 – Jan. 31, 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. Have all your %s ready before you come in and have a plan for team WODs.

Monday, Jan. 26

A. Take 15 minutes and build to today’s 1RM Power Clean

B. EMOM-15 minutes:
1st minute – 5 Power Cleans @ 65-75% of today’s 1RM
2nd minute – 200 Meter Run
3rd minute – 20 Dips (rings, matador, etc. modify ring dips to number that can be performed in 45 seconds or less)

Tuesday, Jan. 27

A. Power Jerk from the rack 5×1, building up. (15 minutes)

B. For time:
21 Burpees
15 Thrusters (115/75 lbs)
9 Chest to Bar Pull-Ups
800 Meter Run
9 Chest to Bar Pull-Ups
15 Thrusters
21 Burpees
TIME CAP 20min.!!!!!!

Wednesday, Jan. 28

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%
8-10 reps @ 80%

B. In teams of three, alternate sets to complete as many rounds and reps as possible in 12 minutes of:
3 Push Press (155/105 lbs)
6 Box Jump-Overs
9 Kettlebell Swings (32/24 kg)

Thursday, Jan. 29

A. 5×2 Weighted Pull-Ups, rest 45s-1min. between sets

B.In teams of two, alternate exercises to complete five each of:
50 Double-Unders
200 Meter Run

Friday, Jan. 30

A. 5×3 Overhead Squats
Rest 2 minutes

B. Three rounds for time of:
15 Strict Handstand Push-Ups
20 Alternating Front Racked Reverse Lunges (115/75)

Saturday, Jan. 31

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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