Box Programming for June 30 - July 5, 2014 - Reebok CrossFit PTY
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Box Programming for June 30 – July 5, 2014

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Box Programming for June 30 - July 5, 2014

Box Programming for June 30 – July 5, 2014

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*Tuesday Schedule (Feriado/Toma de Posesión): Open Box from 10:00AM to 1:00PM

**Team WODs Thursday and Friday

 

 

Monday, June 30

 

A. Weighted Pull-Up

In six attempts or less, find your 1-RM Weighted Pull-Up.

Rest at least 3 minutes between attempts over 80% of your potential 1RM

 

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

3 Thrusters (95/65 lbs.)

3 Pull-Ups

6 Thrusters

6 Pull-Ups

9 Thrusters

9 Pull-Ups

12 Thrusters

12 Pull-Ups

15 Thrusters

15 Pull-Ups

18 Thrusters

18 Pull-Ups

Tuesday, July 1

 

OPEN BOX 10:00AM-1:00PM (Feriado por Toma de Posesión)

 

10-1

Burpee Box Jumps

Hang Power Cleans (135/95)

 

 

Wednesday, July 2

 

A. Back Squat

5 x 10 reps @ 30X0

Rest 30 seconds

10 E/A Single Arm Dumbbell Rows @ 2111

Rest 30 seconds

10 Heavy Kettlebell Swings

Rest 30 seconds

10 Dumbbell Shoulder Press @ 20X1

Rest 2 minutes

 

 

Thursday, July 3

 

A. Four sets of:

3-5 Push Press

Rest 90 seconds

3-5 Weighted Pull-Ups

Rest 90 seconds

 

B. 600 Meter Partnered Farmer’s Carry

“Teams of two must move as much weight as possible 600 meters in a farmer’s carry. Every time the weight touches the ground or partners change roles (from working to resting), each partner must perform 5 burpees upon returning to the gym at the half-way and finish.”

 

 

Friday, July 4

 

Happy 4th of July to our USA community!!!

 

“Team America”

*In teams of two complete:

100 KBS 24/16kg

50 Burpees

30 T2B

10 Snatches (any style) 155/105#

30 T2B

50 Burpees

100 Partner Wall Balls 20/14

 

“Notes: All reps may be apportioned in any way between the teammates, but only one teammate may be working at a time (example: if one teammate wants to perform all 100 Burpees they may). The only exception is the Partner Wall Balls. Partner Wall Balls must be performed by teammates alternating Wall Ball shots. This means one teammate performs a Wall Ball shot, while the ball is in the air the other teammate steps in, catches it, and performs another Wall Ball shot. All reps must be performed alternating.”

 

 

Saturday, July 5

Make up a missed WOD/come practice a skill

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