Box Programming for May 2-7, 2016 - Reebok CrossFit PTY
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Box Programming for May 2-7, 2016

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Box Programming for May 2-7, 2016

Box Programming for May 2-7, 2016

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DEADLINE FOR FOTB-2016 REGISTRATION TUESDAY MAY 3!! Categories: RX and Scaled. Register at Front Desk/SEND EMAIL to ani@crossfitpty.com

Monday, May 2

BOX CLOSED

Tuesday, May 3

A. Strength

Front Squat: look for a new 1RM

Front Rack Reverse Lunges (from the rack): 4 Sets x 2 Reps (1 E/L!!) @ 75-80% of FS-1RM.

B. For Time:

1000m Row For Time

50 C2B Pull-Ups (Scaled: 50 Jumping C2B Pull-Ups, use 2016 CF Open Standard)

Wednesday, May 4

A. Hang Clean to Thruster. Work up to a heavy single for the day.

B. 5 RFT

10 Burpee Box Jumps (24”/20”)

15/10 T2B

200m Run

Thursday, May 5

A. Push Press: 5×2 @ 90%

B. For Time:

21-15-9

Pistols (total, NOT each side, alternating, respect standards)

Handstand Push-Ups

C. $-Out: 3×8 (E/S) Dumbbell Rows, heavy.

Friday, May 6

A. Deadlift: look for a new 1RM.  

B. For Time:

800m Run

20 S2OH (115/75)

600m Run

15 S20H (135/95)

400m Run

10 S2OH (155/105)

200m Run

Saturday, May 7

Extra Work:

  1. If you were not able to find a new 1RM in Front Squat and/or Deadlift or think you have more, try again today. OR Deadlift: warm up & find a max rep set with 70% (no cat backs, stop if you will lose form).
  2.  Row 3km alternating your pace: 500m moderately fast, 500m relaxed.

Open Box 9:00AM-12:00PM

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

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