Box Programming for July 21-26, 2014 - Reebok CrossFit PTY
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Box Programming for July 21-26, 2014

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Box Programming for July 21-26, 2014

Box Programming for July 21-26, 2014

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Vayan formando sus equipos (2 mujeres y 2 hombres) para nuestro friendly AM vs PM mini Competition (domingo 24 de agosto)!!! Escriban un email a ani@crossfitpty.com con el nombre del equipo y sus integrantes.

 

Monday, July 21

A. Take 15-20 minutes to work on Clean technique and build up to a moderate 
or heavy single, depending on your technique.

B. “Five-Minute Capacity Test” 
Complete as many rounds and reps as possible in 5 minutes of: 
5 Squat Cleans (135/95) 
10 Burpees Over the Barbell 

Tuesday, July 22

A. Three sets of: 
4-6 Bench Press @ 20X1 
Rest 60-90 seconds 
15-20 Single Arm Dumbbell or Kettlebell Row @ 10X0 
Rest 60-90 seconds

B. Three rounds for time of: 
20 Kettlebell Swings (53/35 kg) 
10 Single Arm Kettlebell Press (53/35 – 5 each arm) 
300 Meter Run

 

Wednesday, July 23

A. 15-20 minutes to work on and cycle a Gymnastics element that you need. 
Examples: Pistol Progressions x 4-6 reps each leg, Handstand Holds or Walks 
(freestanding or supported) x 60-90 seconds, L-Sits x 30-60 seconds, 
L-Pull-Ups, etc.

B. Against a 3 minute running clock, complete: 
400 Meter Run or Row 
Max Reps Wall Ball Shots (20/14) 
Rest 3 minutes 
Repeat for a total of three sets. 

 

Thursday, July 24 
A. Four sets of: 
4-6 Shoulder Press @ 20X1 
Rest 90 seconds 
2-3 Strict Pull-ups @ 21X0 
Rest 90 seconds

B. Complete as many rounds and reps as possible in 7 minutes of: 
15 Ring Push-Ups (or normal if you need the work) 
20 Box Jumps (24″/20″)

 

Friday, July 25

A. Three sets of: 
6-8 Deadlifts @ 20X1 
Rest 20 seconds 
20 Unbroken Kettlebell Swings 
Rest 3 minutes

B. For time: 
Row 1000 Meters 
Immediately followed by: 
Three rounds of 
10 Thrusters (95/65) 
20 Pull-Ups 
Immediately followed by: 
100 Double-Unders

 

Saturday, July 26 
Make up a missed WOD/come practice a skill

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