Box Programming for May 19 - 24, 2014 - Reebok CrossFit PTY
68 Street & Israel Ave. San Francisco | info@crossfitpty.com
 | 507 - 396 2535
              

Box Programming for May 19 – 24, 2014

Home
WOD
Box Programming for May 19 - 24, 2014

Box Programming for May 19 – 24, 2014

By There are no tags 0 comments

Monday, May 19

A. Three sets of:
10 Dumbbell Floor Press @ 20X1
Rest 60 seconds
5 Plyo Push-Ups
Rest 20 seconds
Side Planks x 30 seconds each side
Rest 60 seconds

B. Against a two-minute running clock, complete the following:
400 Meter Run (scale accordingly)
Dumbbell Ground to Overhead x Max Reps
Complete a total of four sets, and rest exactly 2 minutes between sets.

Tuesday, May 20

A. Four sets of:
5 Front Squats x 4-6 @ 21X1
(“yep, that means you need to pause in the bottom position”)
Rest 20 seconds
5 Tall Box Jumps
Rest 3 minutes

B. Complete as many rounds and reps as possible in 8 minutes of:
20 Alternating Reverse Lunges
40 Double-Unders

Wednesday, May 21

On the minute, every minute, for 20 minutes, complete the following:
2 Power Cleans
3 Burpees As Quickly As Possible
Score total weight (in lbs.) successfully lifted in the power clean over the course of the 20 minutes.

Thursday, May 22

Five sets of:
Shoulder Press @ 20X1 tempo
Rest 3 minutes between sets
* Set 1 – 50% of possible 1RM x 3 reps
* Set 2 – 75% of possible 1RM x 2 reps
* Set 3 – 85% of possible 1RM x 1 rep
* Set 4 – 90-95% of possible 1RM x 1 rep
* Set 5 – Test 1RM
* Set 6 (optional) – Exceed Set 5 weight

B. For time:
30 Shoulder to Overhead (115/75)
600 Meter Run
40 Wall Ball Shots

Friday, May 23

A. Take 15 minutes to practice/develop Kipping Pull-up or Muscle-up skills
(MU if you already have Kipping Pull-Ups, stick to KPUs if you don’t have them)

B. Every 8 minutes, for a total of 3 sets, complete the following as quickly as possible:
Row 500 Meters
30 Kettlebell Swings
15 Pull-Ups (or 5 Muscle-Ups for advanced athletes)

Saturday, May 24

Make up a missed WOD/come practice a skill

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



Leave a Reply