Box Programming for June 9-14, 2014 - Reebok CrossFit PTY
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Box Programming for June 9-14, 2014

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Box Programming for June 9-14, 2014

Box Programming for June 9-14, 2014

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Partner WODs on Wednesday and Friday!!

 

Monday, June 9

 

A. Five sets of:

2-4 Front Squats @ 20X1

Rest 20 seconds

10-15 Unbroken Chest-to-Bar Pull-Ups

Rest 3-4 minutes

 

B. Complete 15-12-9 of:

Hang Squat Cleans (135/95)

Burpees

 

Tuesday, June 10

 

A. Four sets of:

3-5 reps Bench Press or DB Floor Press @ 20X1

Rest 30 seconds

15-20 Heavy Kettlebell Swings

Rest 2 minutes

 

B. Complete as many rounds and reps as possible in 10 minutes of:

10 Dumbbell Ground to Overhead (40/25)

100 Meter Run

10 Ring Dips

100 Meter Run

 

 

Wednesday, June 11

 

A. Five sets of:

2-3 Weighted Pull-Ups @ 21X0

Rest 60 seconds

90s Plank Hold

Rest 60 seconds

 

B. In teams of two, alternate rounds to complete five sets each for time of:

10 Pull-Ups

15 Wall Ball Shots (20/14)

30 Double-Unders

 

 

Thursday, June 12

 

A. Take 15 minutes to work on Snatch technique

 

B. Three sets for times of:

10 Hang Power Snatch (115/75)

20 Box Jump Overs (24″/20″)

Run 400 Meters

Rest 3-4 minutes between sets

 

 

Friday, June 13

 

A. Four sets of:

20 Steps Walking Lunges with Dumbbells @ 20X0

Rest 60 seconds between sets

 

B. In teams of two, with only one person working at any time, complete as many rounds and reps as possible in 20 minutes of:

200 Meter Row

10 Burpees

 

 

Saturday, June 14

Make up a missed WOD/come practice a skill

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