Box Programming for June 29-July 4th, 2015 - Reebok CrossFit PTY
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Box Programming for June 29-July 4th, 2015

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Box Programming for June 29-July 4th, 2015

Box Programming for June 29-July 4th, 2015

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Happy 4th of July this Saturday to our U.S.A Community!! Let’s SUP together! Join us this Saturday in Veracruz @paddleparadise 10:00AM

Monday, June 29

“Don’t Let Me Down, Friend” Partner WOD

In teams of two:

3 Rounds For Time:

50 UB Front Squats (95/65… you may not put the bar down*, you must pass it to your friend in any manner you choose as long as it does not touch the ground)

50 Box Jumps (24/20 alternating every 5 reps)

50m UB Farmer’s Carry (70/53 KB E/A relay the weight @ la tolda roja, friends walk together, must not put the KBs down at any point, not even the switch*)

*Penalty for releasing the weight in the Front Squats or Carry: 50 Burpees each at the end of the WOD, add 5 every time there is another release. 

Tuesday, June 30

A. E.M.O.M. – 15 min.

Min. 1: 3-5 Wall Climbs

Min. 2: 30s Hollow Hold

Min. 3: 5-8 Strict T2B (or progressions)

B. 10-*-9-*-8-*-7-*-6-*-5-*-4-*-3-*-2-*-1

HSPUs

*30 Double Unders between each set of HSPUs (9 sets total DUs)

If you are working on your DUs consider scaling down to 20 or 10 reps depending on your current ability to link them.

Wednesday, July 1

A. 1RM Snatch (or heavy single)

B. 3 Sets For Times:

200m Run

15 KB Swings (70/53)

Rest 1:1

Thursday, July 2

Chipper, For Time:

30 Deadlifts (225/155)

30 Burpees Over the Barbell

30 C2B Pull-Ups

20 Deadlifts (275/185)

20 Burpees Over the Barbell

20 C2B Pull-Ups

10 Deadlifts (315/205)

10 Burpees Over the Barbell

10 C2B Pull-Ups

Friday, July 3

A. 3 Sets NFT:

8-10 Hawaiian Squats

1 min. Weighted Plank Hold

30s E/L Hip Flexor Stretch (Couch Stretch or other)

B. “Karen”

150 Wall Balls For Time (20/14)

C. 3×8-10 DB Rows E/A (Heavy)

Saturday, July 4

Happy 4th of July! 

SUP Saturday at Veracruz @paddleparadise 10:00AM or

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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