Box Programming for July 6-11, 2015 - Reebok CrossFit PTY
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Box Programming for July 6-11, 2015

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Box Programming for July 6-11, 2015

Box Programming for July 6-11, 2015

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Reebok CrossFit PTY cumple 5 Años! Es un orgullo, privilegio y placer haberlos compartido con tan distinguida comunidad. Con todo siempre, PTY! #cfptycommunity #vamospormas

We will be starting a new “Auto-Regulated” Back Squat/Press Strength Cycle. Pay close attention and write down the numbers and details of your sets/weights each week to get the most out of it!! Benchmark Fridays will continue for a few more weeks! Make sure you are writing down your times, weights, and other details.

Monday, July 6

PTY Anniversary Team WOD

In Teams of 2:

8 Rounds Total (4/4) For Time:

Partner A will perform:

10 Hang Power Cleans (choose: 155/105, 135/95, 125/85, 115/75, should NOT be easy!)

10 Burpees OTB

Partner B, simultaneously, will perform:

200m Run

1 Rope Climb (advanced Legless)

As soon as both partners are done, they may switch tasks.

Rope Climbs: in a full class we will stagger the group. Use rope in the back if you are not proficient climbing yet.

Tuesday, July 7

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 80% 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. AMRAP 10 min.

30 Wall Balls (20/14)

100m Fast Farmer’s Walk (53/35)

Wednesday, July 8

A. Every 2 minutes, for 20 minutes (10 sets):

3 Snatch First-Pulls (Lift-Offs) + Snatch (Power or Full)

(“for the snatch lift-off or first-pull, you’ll emulate your snatch start, raising the barbell only to the middle of the knee, then pause slightly before returning it to the ground – work on perfect positioning during that first phase of the lift”)

Build in loads over the course of the 10 sets from approximately 60-90% of your 1RM (the NEW one from last week! :)

B. MAX EFFORT:

1000m Row

Thursday, July 9

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 80% 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. 3RFT

100 DUs

10 Muscle-Ups

Scaled 3RFT:

50 DUs

10 Body Rows

10 Dips

Friday, July 10

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

A. “Helen”

3RFT

400M Run

21 KB Swings (53/35)

12 Pull-Ups

B. 3 Sets Not For Time:

6-8 Barbell Rows, Heavy

1 min. Nose&Toes to Wall Handstand Hold

20 Hollow Rocks

Saturday, July 11

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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