Box Programming for May. 4-9, 2015 - Reebok CrossFit PTY
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Box Programming for May. 4-9, 2015

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Box Programming for May. 4-9, 2015

Box Programming for May. 4-9, 2015

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Este viernes 8 a las 6:00PM en el box: Goodbye&GoodLuck Get-2-Gether para el Team PTY!! Support Cover $10.00 Games, beverages, and surprises…

Monday, May 4

For Time:

40 Cal Row 30 Strict Pull-Ups

20 Walking Lunges with Overhead Plate Carry (45/25 lbs)
10 Renegade Rows

20 Walking Lunges with Overhead Plate Carry (45/25 lbs)
30 Kettlebell Swings (32/24 kg)
400 Meter Run

Tuesday, May 5

A. Front Squat: new 1RM

B. Three rounds for time of:

10 Dumbbell or Kettlebell Hang Clean & Jerks
50 Double-Unders

Wednesday, May 6

A. Every minute, on the minute, for 12 minutes:

Power Clean x 1 rep
Set 1 – 60%
Set 2 – 65%
Set 3 – 70%
Set 4 – 75%
Set 5 – 80%
Set 6 – 85%
Set 7 – 90%

Set 8-12 – 95% and attempts to find a new 1RM

B. Three sets of:

Single-Arm Dumbbell Row x 8 reps @ 2111
Rest 60 seconds
Face-Up Chinese Planks x 45-60 seconds
Rest 60 seconds

Thursday, May 7

A. Every 4 minutes, for 24 minutes (6 sets), for times:

Run 400 Meters
10-12 Burpee Box Jump-Overs (24″/20″)

B. 10-15 Minutes of Focused Stretching! – Identify greatest areas of need.

Friday, May 8

30 Heavy Thrusters For Time (135/95). Every time you break, 5 T2B.

Saturday, May 9

 

Come practice a skill or make up a missed WOD!

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

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