Box Programming for July 7-12, 2014 - Reebok CrossFit PTY
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Box Programming for July 7-12, 2014

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Box Programming for July 7-12, 2014

Box Programming for July 7-12, 2014

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*TEAM OF 3 WOD ON FRIDAY!

** Para los nuevos integrantes de nuestra comunidad: recuerden ver videos de los movimientos que no conocen! Esto facilitará tu proceso de aprendizaje. http://crossfitpty.com/media/

 

Monday, July 7

 

A. Three sets of:

8-12 Bulgarian Split Squats

Rest 30 seconds

Choose: 60 second Handstand Hold or Wall Climbs x 5 reps or Handstand Push-Ups x Max Reps

Rest 3 minutes

 

B. “Annie”

Rounds of 50, 40, 30, 20 and 10 reps of:

Double-Unders

Anchored Sit-Ups

Tuesday, July 8

 

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

 

B. Three sets for max reps:

60s Ground to Overhead (135/95)

Rest 2 minutes

 

 

Wednesday, July 9

 

A. Take 15 minutes to build to a heavy Split Jerk

 

B. AMRAP 5 minutes of:

5 Burpees

5 Pull-Ups

(chest-to-bar pull-ups for advanced athletes)

Rest exactly 5 minutes, and then . . .

AMRAP in 5 minutes of:

6 Ring Dips

9 Box Jump Overs (24/20″)

Thursday, July 10

 

A. Take 15 minutes to build to three heavy reps of Deadlift (this is NOT a 3RM)

 

B. For time:

15 Deadlifts  (using 75% of today’s heavy triple)

30 Hand-Release Push-Ups

Run 800 Meters

10 Deadlifts

20 Hand-Release Push-Ups

Run 400 Meters

5 Deadlifts

10 Hand-Release Push-Ups

Run 200 Meters

 

 

Friday, July 11

 

In teams of three, complete five rounds each for time of:

 

300 Meter Run (primer policía muerto)

20 Goblet Carry Walking Lunges

5 Wall Climbs

“Each team member will start at a different station and may not rotate to the next station until all team members have completed their reps/run.”

 

 

Saturday, July 12

Make up a missed WOD/come practice a skill

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