Box Programming for Mar. 7-12, 2016 - Reebok CrossFit PTY
68 Street & Israel Ave. San Francisco | info@crossfitpty.com
 | 507 - 396 2535
              

Box Programming for Mar. 7-12, 2016

Home
WOD
Box Programming for Mar. 7-12, 2016

Box Programming for Mar. 7-12, 2016

By There are no tags 0 comments

2016 Open – two down, three to go. All out #cfptycommunity!! 

Monday, Mar. 7

A. Back Squat: 5-4-3-2-1, rest as needed between sets.

You will choose the heaviest weight you think possible for all sets, meaning max 5, max 4, max triple, max double, max single. Think it through and have a plan/goal before you come in.

B. For Time:

3-6-9-12-15

Thrusters (115/75)

Pull-Ups

Tuesday, Mar. 8

A. Strict Press: 5×3 @ 80%

B. AMRAP – 8 min.

10 Deadlifts (185/125)

10 HSPUs

Wednesday, Mar. 9

For Time OR AMRAP in 17 min. :)

60 Cal Row

50 Wall Balls (20/14)

40 Box Jumps (30”/24”)

30 S2OH (115/75)

20 Pistols (if you don’t have them use foot behind ankle progression)

10 Muscle-Ups (sub with 20 Dips this time)

Thursday, Mar. 10

*7:30PM Class is Closed for Announcement.

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

NON-OPEN ATHLETES:

5 Rounds For Time:

400m Run

21 Burpee Box Jumps

Friday, Mar. 11

OPEN WOD 16.3

TO BE ANNOUNCED…

Saturday, Mar. 12

Open Box 9:00AM-12:00PM

OPEN WOD 16.3

TO BE ANNOUNCED…

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

There are no comments yet, but you can be the first



Leave a Reply