Box Programming for Mar. 23 - Mar. 28, 2015 - Reebok CrossFit PTY
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Box Programming for Mar. 23 – Mar. 28, 2015

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Box Programming for Mar. 23 - Mar. 28, 2015

Box Programming for Mar. 23 – Mar. 28, 2015

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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:

400m Run

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%

followed by…

One set of:

Back Squat x Max Unbroken Reps @ 90%

B. AMRAP  in 15 minutes of:

20 Weighted DB Box Step-Overs

30 Double-Unders

20 Push Press (95/65)

 

Wednesday, Mar. 25

21-15-9

Thrusters (115/75)

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

NON-OPEN CLASS:

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 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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