Box Programming for June 1-5, 2015 - Reebok CrossFit PTY
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Box Programming for June 1-5, 2015

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Box Programming for June 1-5, 2015

Box Programming for June 1-5, 2015

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Congratulations to all athletes that signed up for the Reebok Determination Race this Sunday, June 7th!!! You guys are going to kill it. We have a cool WOD this Thursday to help reinforce team dynamics. Rest up and hydrate!! HAVE A GREAT TIME & take pictures! 

Monday, June 1

Every 5 min. for 30 min. (6 sets)

200m Run

10 Thrusters (115/75)

10 Burpees Over The Barbell

Tuesday, June 2

A. Every 3 minutes, for 15 minutes (5 sets):

Seated Shoulder Press 6-8 reps

Use the time between sets to stretch calves and hip flexors.

B. Complete as many rounds and reps as possible in 10 minutes of:

10 Strict Handstand Push-Ups

20 Russian Kettlebell Swings

Wednesday, June 3

A. Back Squat

5 reps @ 65%

4 reps @ 75%

3 reps @ 85%

2 reps @ 90%

1 rep @ 95%

4 reps @ 90+%

Rest 2 minutes between sets.

B. Five RFT of:

8 Ring Dips (or progressions)

10 Toes to Bar

12 Box Jump-Overs

Thursday, June 4

In teams of two, with only one person working at a time, complete the following for time:

Run 800 Meters (as a relay*)

50 Strict Pull-Ups

100 Push Presses (95/65 lbs)

150 Alternating Reverse Lunges with a Kettlebell in Goblet Hold (24/16 kg)

100 Push Presses (95/65 lbs)

50 Strict Pull-Ups

Run 800 Meters (as a relay*)

*You may relay the distance of the run as you wish. For example switching every 100m… una persona corre a la tolda roja, regresa al box y “taguea” a su teammate para que pueda salir, alternando hasta completar los 800m. As fast as possible!

Friday, June 5

A. “Diane”

21-15-9

Deadlifts (225/155)

Handstand Push-Ups

B. 3 Sets Not For Time:

45s Face-Up Chinese Planks

20s Side Planks (each leg, with leg elevated)

Saturday, June 6

BOX CLOSED FOR CROSSFIT CROSSFIT LEVEL 1 SEMINAR

Sunday June 7th Reebok Determination Race.

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

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