Box Programming for June 16-21, 2014 - Reebok CrossFit PTY
68 Street & Israel Ave. San Francisco | info@crossfitpty.com
 | 507 - 396 2535
              

Box Programming for June 16-21, 2014

Home
WOD
Box Programming for June 16-21, 2014

Box Programming for June 16-21, 2014

By There are no tags 0 comments

Partner WOD on Friday!

 

Monday, June 16

 

A. Back Squat

5 reps @ 50% of 1-RM

Rest 60 seconds

3 reps @ 75% of 1-RM

Rest 60 seconds

1 rep @ 85% of possible 1-RM

Rest 60 seconds

1 rep @ 90-95% of possible 1-RM

Rest 2 minutes

Strict Pull-Ups x Max Reps

Rest 2 minutes

1 rep @ 101-103% of 1-RM

Rest 2 minutes

Strict Pull-Ups x Max Reps

Rest 2 minutes

1 rep @ 103+% of 1-RM

Rest 2 minutes

Strict Pull-Ups x Max Reps

 

B. For max reps/meters:

2 minutes of Rowing

2 minutes of Box Jump-Overs (24″/20″)

2 minutes of Rowing

2 minutes of Box Jump-Overs (24″/20″)

Tuesday, June 17

 

Four sets of:

Against a 4 minute running clock, complete:

 

25 Kettlebell Swings (53/35)

400 Meter Run

Double-Unders x Max Reps

Rest 4 minutes between sets

 

 

Wednesday, June 18

 

A. Bench Press: Find a 1RM. Then 5×1 @ 85%

 

B. Complete as many Burpees as possible in 3 minutes.

 

C. Glute-Activation:

Side Plank with Leg Raises 3×20 each side.

 

 

Thursday, June 19

 

A. Deadlift: load by feel

Set 1 – 6 reps

Set 2 – 4 reps

Set 3 – 2 reps

Set 4 – 6 reps

Set 5 – 4 reps

Set 6 – 2 reps

(Loading example – 315 x 6, 345 x 4, 375 x 2, 320 x 6, 350 x 4, 380 x 2)

Wait 3 minutes between sets.

*Complete 10 DIPS (Matador or Ring) while you wait!!

 

B. Three rounds for time of:

20 Pull-Ups

40 Kettlebell Swings (53/35)

 

 

Friday, June 20

 

A. Push Press 3×3, building up or across.

 

B. In teams of 2, alternate whole rounds to complete 4 each of:

500 Meter Row (scale if needed)

5 Man-Makers

10 Burpee Box Jump Overs

 

 

Saturday, June 21

Make up a missed WOD/come practice a skill

 

There are no comments yet, but you can be the first



Leave a Reply