Box Programming for June 22-27, 2015 - Reebok CrossFit PTY
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Box Programming for June 22-27, 2015

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Box Programming for June 22-27, 2015

Box Programming for June 22-27, 2015

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Remember to take note of your Benchmark times (and other details such as weight used and progressions) on Fridays!! 

Monday, June 22

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

200 KB Swings (53/35)

600 Meter Overhead Carry (45/25, 2do Policía Muerto)

100 DB Renegade Rows (40/25 row left, push-up, row right)

600 Meter Overhead Carry

During carry, you must perform 3 burpees* each every time you switch the partner carrying the load.

*Burpees may be completed inside the gym upon returning from each 600m carry.

Tuesday, June 23

A. Back Squat

5 reps @ 65%

4 reps @ 75%

3 reps @ 85%

2 reps @ 90%

1 rep @ 95%

1 rep @ 101+%

OPTIONAL – 1 rep @ 103-105%

B. 21-15-9

Front Squat (135/95)

Toes to Bar

Wednesday, June 24

A. Every two minutes, for 16 minutes (8 sets) of:

Hang Power Clean + Hang Clean

Build over the course of the ten sets, keeping the focus on perfect positioning.

B. Two Sets For Times of:

Row 500 Meters

Rest 5 minutes

Thursday, June 25

150 Double Unders

30 Steps KB/DB Reverse Lunges (53/35)

20 Overhead Squats (135/95)

15 Strict Chest to Rings/Bar Pull-Ups

20  Overhead Squats (135/95)

30 Steps KB/DB Reverse Lunges (53/35)

150 Double Unders

Friday, June 26

A. “Elizabeth”

21-15-9

Clean (135/95)

Ring Dips

B. Three Sets of:

10 Supine Ring Rows or Body Rows

60s of Face-Down Chinese Planks

Saturday, June 27

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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