Box Programming for May 2-6, 2017 - Reebok CrossFit PTY
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Box Programming for May 2-6, 2017

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Box Programming for May 2-6, 2017

Box Programming for May 2-6, 2017

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“Our greatest battles are those with our own minds.”

-Jameson Frank

Fittest Of The Box 2017 is Sunday, May 21. Box will be closed Monday, May 22. Soon we will be posting the official Competitors roster.

UPDATE ON FOTB17 FUNDRAISER: vamos a estar apoyando a la Fundación Niños de Cristal Panamá. Es una organización sin fines de lucro dedicada a mejorar la calidad de vida de niños que padecen de Osteogénesis Imperfecta, una enfermedad congénita que afecta los huesos y hace que éstos se fracturen con mucha facilidad.  Por favor tomen un momento para aprender más sobre la fundación y este padecimiento en: http://www.oipanama.org/en/ y en https://es-es.facebook.com/fundacioncristalpanama  Pasamos nuestro tiempo fortaleciendo nuestro cuerpo – como Community es importante “share our strength” para apoyar a los que no pueden!! En el mes de mayo se celebra Wishbone Day (el 6) y es un worldwide community awareness effort de la enfermedad (http://www.wishboneday.com/p/about.html). Apoyemos la causa!

Monday, May 1

BOX CLOSED FOR LABOR DAY

Tuesday, May 2

Back Squat

Look for a heavy single or 1RM then x 1 series of  the 5-5-5-5* sets heavier than last week (you decide how high you want to try, trying your best not to miss!)

*20s Rest between sets of 5, athlete stays at the rack straight through the series.

X 3 Sets FOR TIMES: Row, Bike, Ski Erg (you may mix all three or stick to one or two). Rest as long as you need between sets.

Row: 50 Calories

Bike: 40 Calories

Ski: 30 Calories

Wednesday, May 3

3 Sets:

  • 3 Wall Walks + 10 Shoulder Taps (5 E/S): you will start from a plank position with feet on the wall, walk up, when you get to the nose-to-wall hollow position do the shoulder taps then walk back out to the plank position (no push-up).
  • 5 Depth Broad Jumps stand on a knee-high box or plates, jump off as shown in video landing on the ground with knees bent at a quarter-squat depth then immediately jump forward as far as possible. Land softly in the quarter-squat position, stick the landing.

AMRAP 12 min.

6 Handstand Push-Ups, any style

8 Dumbbell Snatches (5 E/A 50/35)

10 Steps One Arm Overhead Walking Lunges (50/35 – switch sides every round)

Thursday, May 4

DEADLIFT 3×3 @ 87-90%

No touch and go allowed. Set up, regrip & brace after each rep.  

AMRAP 3 min. X 3 Sets, resting 1 min. between sets.

Max Unbroken Wall Balls

When you break, with remaining time perform as many repetitions as possible of Chest 2 Bar Pull-Ups.

Score is the sum of total number of reps for each movement performed in each 3 min. AMRAP.

Friday,  May 5

For Time:

1km Run

30 Shoulder to Overhead (115/75)

20 Burpees Over the Barbell

10 Muscle-Ups

20 Burpees Over the Barbell

30 Overhead Squats (135/95 load up the same barbell at any point of the WOD)

100 Double Unders

Saturday, May 6

Open Box 9:00AM-12:00PM

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