Box Programming for June 15-20, 2015 - Reebok CrossFit PTY
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Box Programming for June 15-20, 2015

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Box Programming for June 15-20, 2015

Box Programming for June 15-20, 2015

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Monday, June 15

A. E.M.O.M., for 10 minutes: 1 Power Clean (You can stick to one weight that is challenging across or you can increase load as you go… as long as you start with working weight, not warm-up weight!!)

B. 5RFT:

200m Run

15 DB Front Squats

Tuesday, June 16

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

4-6 Strict Overhead Press

*Use heavy dumbbells or a barbell.

**Use the remainder of your three minutes to perform work on calf and/or hip flexor mobility.

B. Every 90 seconds, for 15 minutes (10 sets):

5 Push Presses

10 Burpees Over the Barbell

Wednesday, June 17

A. Back Squat

5 reps @ 65%

4 reps @ 75%

3 reps @ 85%

2 reps @ 90%

1 rep @ 95%

2 reps @ 95%

B. AMRAP in 10 minutes of:

100m Run with Medicine Ball

10 Wall Ball Shots (20/14)

10 Kettlebell Swings (70/53)

Thursday, June 18

Three Sets for Max Reps of:

60 seconds of Burpees (jumping to an approx. 6 inch. above hand target)

Rest 60 seconds

60 seconds of Box Jump-Overs (24/20)

Rest 60 seconds

60 seconds of Dumbbell Plank Rows

(hold push-up position, row left, row right…repeat)

Rest 60 seconds

60 seconds of Toes to Bar

Rest 60 seconds

Friday, June 19

A. “Mary”

AMRAP – 20 min.

5 HSPUs

10 Pistols

15 Pull-Ups

B. 3×10 Band Pull-Aparts

10 Tempo AbMat Sit-Ups (3131) (Yes, Tempo Abmat Sit-Ups :) )

Saturday, June 20

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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