Box Programming for July 13-18, 2015 - Reebok CrossFit PTY
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Box Programming for July 13-18, 2015

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Box Programming for July 13-18, 2015

Box Programming for July 13-18, 2015

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Remember to keep track of your reps/weights to do your best to improve in the Squat/Press Cycle! “

Monday, July 13

In teams of three, each member working simultaneously at a different station, complete as many reps as possible in 30 minutes of:

Partner A. 200m Run or 300m Row

Partner B. Burpee Box Jump-Overs (24/20)

Partner C. Wall Balls

You may rotate stations only when the row or run is done. The team’s score is the total number of repetitions of and WBs completed.

“Coming together is a beginning, staying together is progress, and working together is success.” –Henry Ford

Tuesday, July 14

A. 15 min. to build up to a heavy complex of: Hang Power Clean + Front Squat

B. 15-12-9 reps for time of:

Hang Squat Cleans (135/95)

T2B

Wednesday, July 15

A. BACK SQUAT

1-Warm up with light to moderate weights, don’t overdo it.

2-Heavy Single for the day: you will perform FIVE SINGLES between 85%-105% of your 1RM. Auto-Regulation: if you are feeling good, work up to 95%, your Max, or more. If it’s feeling heavy or you are not up for it hit all your 5 singles at the lowest range (85% give or take a few pounds). 3-Drop Set: MAX REPS at 85% based on heavy single of the day (NOT 1RM). Max effort here!!

Remember to write down everything so you know what to base yourself on next week!!

B. Four sets alternating:

  1. Walking Lunges with Dumbbells/KBs x 20 steps @ 20X0
  2. Good Mornings x 10 (from the rack if you go heavier)

Rest 60 seconds between exercises

*NOTE – “If you think the lunges will be easy, you’re not working with heavy enough weights. Make each set very challenging.” Maintain a perfect hip hinge on the good mornings.”

Thursday, July 16

A. PRESS

1-Warm up with light to moderate weights, don’t overdo it.

2-Heavy Single for the day: you will perform FIVE SINGLES between 85%-105% of your 1RM. Auto-Regulation: if you are feeling good, work up to 95%, your Max, or more. If it’s feeling heavy or you are not up for it hit all your 5 singles at the lowest range (85% give or take a few pounds). 3-Drop Set: MAX REPS at 85% based on heavy single of the day (NOT 1RM). Max effort here!!

Remember to write down everything so you know what to base yourself on next week!!

B. For Time:

400m Run

21 Strict HSPUs

400m Run

15 Strict HSPUs

200M Run

9 Strict HSPUs

*Every time you break HSPUs you must immediately run 100m.

Scale Accordingly.

Friday, July 17

Benchmark Fridays (remember to write down your times/details)

A. “Jeremy”

21-15-9

OHS (95/65)

Burpees (onto 45lb plate…not the thin one…you do not need to extend at the top)

B. 3 Sets, Not For Time:

3 Rope Climbs

30-45s Hollow Hold

10 Band Pull-Aparts

Saturday, July 18

Open Box 9:00AM-12:00PM

Come make up a missed WOD or practice a skill!

“Satisfaction lies in the effort, not in the attainment, full effort is full victory.” – Mahatma Gandhi

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