Box Programming for May. 25-29, 2015 - Reebok CrossFit PTY
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Box Programming for May. 25-29, 2015

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Box Programming for May. 25-29, 2015

Box Programming for May. 25-29, 2015

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Monday, May 25

A. Front Squat

4 reps @ 65%

3 reps @ 75%

2 reps @ 80%

3 reps @ 85%

2 reps @ 90%

1 rep @ 95%

2 reps @ as heavy as possible

B. Three rounds for time of:

30 Wall Ball Shots

20 Burpees

10 Box Jump-Overs

Tuesday, May 26

A. Every two minutes, for 10 minutes (5 sets):

Jerk x 1 rep

Keep all five sets between 70-90%

B. Complete as many rounds and reps as possible in 8 minutes of:

10 Shoulder to Overhead (135/95 lbs)

50 Double Unders

Wednesday, May 27

A. Three Sets of:

30 seconds of Muscle-Ups or Ring Dips

Rest 30 seconds

30 seconds of L-Sits

Rest 30 seconds

B. Every 5 minutes, for 20 minutes (4 sets) for times:

Run 400 Meters

25 Push-Ups

Thursday, May 28

“Jackie”

For time:

Row 1000 Meters

50 Thrusters (45/35)

30 Pull-Ups

Friday, May 29

A. Take 10-12 minutes to work on Pistols or Pistol Progressions

B. Every minute, on the minute, for 15 minutes (5 sets):

Minute 1 – 10 Toes to Bar

Minute 2 – 15 Kettlebell Swings (70/53)

Minute 3 – 20 Goblet Hold Reverse Lunges – Alternating Legs

Saturday, May 16

BOX CLOSED FOR CROSSFIT GYMNASTICS SEMINAR

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

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