Box Programming for Mar. 14-19, 2016 - Reebok CrossFit PTY
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Box Programming for Mar. 14-19, 2016

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Box Programming for Mar. 14-19, 2016

Box Programming for Mar. 14-19, 2016

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2016 Open – three down, two to go!!

Monday, Mar. 14

For Time:

50 Wall Balls (20/14)

40 Russian Swings (heavy!)

1000m Run

40 Russian Swings (heavy!)

50 Wall Balls (20/14)

Tuesday, Mar. 15

A. Back Squat: 1-3-5, rest as needed.

1RM, followed by heaviest triple/quintuple possible.

B. For Time:

1000m Row

50 Thrusters (95/65)

Wednesday, Mar. 16

A. Strict Press: 5×5 @ 80%

B. Open Workout 13.2

AMRAP – 10 min. of:

5 S2OH (115/75)

10 Deadlifts (115/75)

15 Box Jumps (24/20)

*if you are concerned this will affect your Open performance on Friday, take this as a test run at 70% or try 5 minutes or establish a small number of rounds to complete for time.

**Execute this WOD with perfect mechanics!! Don’t lose your back on the light Deadlifts.

Thursday, Mar. 17

*7:30PM Class is Closed for Announcement.

OPEN ATHLETES PLANNING TO GO ALL OUT TOMORROW: ACTIVE RECOVERY AND MOBILITY.

NON-OPEN ATHLETES:

AMRAP-20min.

5 Man-Makers (40/25)

10 DB Front Squats (40/25)

50 Double-Unders

Friday, Mar. 18

OPEN WOD 16.4

TO BE ANNOUNCED…

Saturday, Mar. 19

Open Box 9:00AM-12:00PM

OPEN WOD 16.4

TO BE ANNOUNCED…

“Satisfaction lies in the effort, not in the attainment, full effort is full victory.” – Mahatma Gandhi

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