Box Programming for Mar. 23 – Mar. 28, 2015
LAST WEEK OF THE OPEN!! JOIN US THURSDAY NIGHT AT THE BOX 7:00 PM TO SEE WHAT´S IN STORE FOR US 15.5!! CROSSFIT PTY IS READY FOR CASTRO.
Monday, Mar. 23
A. Every 2 minutes, for 16 minutes (4 sets ):
Station 1 – 2 Weighted Pull-Ups + 4 Strict Pronated + 6 Supinated-Grip Pull-Ups
(if you’re still working on your first pull-ups, try 2-3 slow negatives + 5-6 Band Assisted Strict Pull-Ups)
B. 5 Rounds For Time:
30 KB Swings (53/35)
Tuesday, Mar. 24
A. Back Squat: Every 2 minutes, for 10 minutes (5 sets):
6 reps @ 65%
4 reps @ 75%
2 reps @ 85%
2 reps @ 90%
1 rep @ 95%
One set of:
Back Squat x Max Unbroken Reps @ 90%
B. AMRAP in 15 minutes of:
20 Weighted DB Box Step-Overs
20 Push Press (95/65)
Wednesday, Mar. 25
Burpee Box Jump-Overs (24/20)
*If you are participating in the Open, consider this WOD a test run… these movements could very well show up… practice pacing, breathing, and consider lowering the rep scheme (15-12-9). If you are not participating in the Open, go all out.
Thursday, Mar. 26
OPEN PARTICIPANTS – ACTIVE RECOVERY AND MOBILITY
Death By Power Cleans (135/95)
$-out: 5×10 One Arm DB Row E/A
Friday, Mar. 27
OPEN WOD 15.5 T.B.A.!!!
Saturday, Mar. 28
Come practice a skill or make up a missed WOD!!!first
3.5km Run Parque Omar. Send an email to firstname.lastname@example.org with your times for 3.5km (starting right to left) and #burpees.
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