Box Programming for June 23-28, 2014 - Reebok CrossFit PTY
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Box Programming for June 23-28, 2014

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Box Programming for June 23-28, 2014

Box Programming for June 23-28, 2014

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Monday, June 23

 

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

 

B. Complete as many rounds and reps as possible in 7 minutes of:

7 Toes to Bar

14 Wall Ball Shots

Tuesday, June 24

 

A. Deadlift x 3 reps (with PERFECT posture and mechanics) @ 20X0 tempo

* Set 1 – 50% of possible 3RM x 5 reps

* Set 2 – 75% of possible 3RM x 3 reps

* Set 3 – 85% of possible 3RM x 2 reps

* Set 4 – 90-95% of possible 3RM x 1 rep

* Set 5 – Test 3RM

 

B. Three rounds for time of:

400 Meter Run

10 Man-Makers

Wednesday, June 25

 

A. Take 15-20 minutes to practice a gymnastic element that you need to work on. Examples: Pistol Progressions x 4-6 reps each leg, Handstand Holds or Walks (freestanding or supported) x 60-90 seconds, L-Sits x 30-60 seconds, L-Pull-Ups, etc.

 

B. Four sets of 3-minute sprints of either:

“Cindy”

5 Pull-Ups

10 Push-Ups

15 Air Squats

– OR –

“Mary”

5 Handstand Push-Ups

10 Pistols (alternating legs)

15 Pull-Ups

 

Perform as many rounds as possible in 3 minutes, then rest 90 seconds between rounds and pick up where you left off to start the next round. Score total number of rounds completed.

 

 

Thursday, June 26

 

A. Five sets of:

Power Clean x 1.1.1

(rest 10 seconds between singles)

 

B. Three sets of:

Against a 2-minute running clock, complete as many rounds and reps as possible of:

5 Burpees

5 Ground to Overhead (135/95)

Rest two minutes between sets and pick up where you leave off after each set. Report total rounds and reps performed.

 

 

Friday, June 27

 

A. Four sets of:

3-5 Front Squats

Rest 10 seconds

Tall Box Jumps x 1.1.1.1.1

(rest 5-7 seconds between singles)

 

B. For time:

Row 1000 Meters

immediately followed by,

Three rounds of:

15 Thrusters (95/65)

39 Double-Unders

 

 

Saturday, June 28

Make up a missed WOD/come practice a skill

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