Box Programming for Mar. 16 - Mar.21, 2015 - Reebok CrossFit PTY
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Box Programming for Mar. 16 – Mar.21, 2015

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Box Programming for Mar. 16 - Mar.21, 2015

Box Programming for Mar. 16 – Mar.21, 2015

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REMINDER: Please submit your Open scores on time!!!

Los viernes serán el día oficial del Open WOD en la programación semanal.

Los jueves serán días de active recovery/mobility para participants y tendremos un WOD estilo “walk-in” para los que no están participando en el Open.

Remember to have your %s ready before you come in.

Monday, Mar. 16

A. Front Squat : every 2 minutes, for 16 minutes (8 sets):

3 reps @ 65%

3 reps @ 75%

2 reps @ 85%

2 reps @ 90%

1 rep @ 95%

2 reps @ 90%

4 reps @ 85%

6 reps @ 80%

B. In teams of two, alternating full rounds, race through as many rounds and reps as possible in 12 minutes of:

1 Power Clean (155/105 lbs)

2 Front Squats (155/105 lbs)

4 Front-Racked Reverse Lunges (155/105 lbs)

8 Chest-to-Bar Pull-Ups

Tuesday, Mar. 17

A. Take 10 minutes to practice Power Jerk

Followed immediately by…

Every two minutes, for 10 minutes (5 sets):

1 Power Jerk

Build to today’s heavy single.

B. Three Sets for max reps of:

60 seconds of Ground to Overhead (155/105 lbs)

60 seconds of Box Jumps (24/20″)

60 seconds of Rest

Wednesday, Mar. 18

Every 4 minutes, for 20 minutes (5 sets):

Row 500 Meters

40 Double-Unders

20 Push-Ups

Alternatively, perform in teams of two as quickly as possible. As soon as the Concept 2 is available, the next person may start rowing. Goal is for both partners to finish their 5 sets as quickly as possible.

Thursday, Mar. 19

OPEN PARTICIPANTS – MOBILITY/ACTIVE RECOVERY

NON-OPEN PARTICIPANT CLASS:

“Nancy”

5 RFT

Run 400m

15 OHS (95/65)

Friday, Mar. 20

OPEN WOD 15.4 T.B.A.!!!

Saturday, Mar. 21

Come practice a skill or make up a missed WOD!!!first

3.5km Run Parque Omar. Send an email to ani@crossfitpty.com with your times for 3.5km (starting right to left) and #burpees.

SHARE YOUR PICS WITH US!! PHOTOS@CROSSFITPTY.COM

 

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