Box Programming for May 9-14, 2016 - Reebok CrossFit PTY
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Box Programming for May 9-14, 2016

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Box Programming for May 9-14, 2016

Box Programming for May 9-14, 2016

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FITTEST OF THE BOX 2016 IS SATURDAY MAY 21, 2016!!! APOYEMOS A FUNDASIS!! NUESTROS COACH GABO FUNG ESTARA COMPITIENDO EN EL SOUTH REGIONAL DE LOS CROSSFIT GAMES A PARTIR DE ESTE VIERNES 13 DE MAYO!!

Monday, May 9

A. Strength

Front Squat: 2 Sets x 10 Reps @ 65-70%

Front Rack Reverse Lunges (from the rack): 3 Sets x 2 Reps (1 E/L!!) @ 80-85% of FS-1RM.

B. For Time(s) and Reps:

50 Pistols (50 Each Leg)

Rest 2 min.

50 T2B

Rest 2 min.

3 min. Max Effort Burpee Box Jumps in 3 minutes (24”/20”)

Note time individually for both Pistols and T2B. Note reps for BBJs.

Tuesday, May 10

A. Push Press: look for a new 1RM, then drop down and 2×1 @ 95%.

B. AMRAP-15min.

5 Bar Muscle-Ups (sub with 10 C2B Pull-Ups)

10 HSPUs (substitute with 10 DB Push Press 40/25)

15 Wall Balls (20/14)

Wednesday, May 11

A. Barbell Warm-Up

Unloaded BB, 3 Sets, 20 consecutive reps, short rest b/w sets:

5 Back Squats

5 Hang Muscle Cleans

5 Front Squats

5 High Hang Squat Cleans

Load the BB with a standard plates then…

3 sets of 30 Fast Lateral Jumps, short rest between sets.

B. Oly Practice: 1 Clean (Power or Full) + 1 Hang Squat Clean. Work up to a heavy complex for the day.

C. For Time:

2000m Row (note time/pace for row)

30 Man-Makers (40/25 row, push-up, row, power clean, S2OH)

Thursday, May 12

A. Deadlift: 3 Sets x 10 Reps @ 65%

B. E.M.O.M. – 16 min.

Min. 1: 12 Burpees (use 45 lb. plates)

Min. 2: 30 Double Unders

Friday, May 13

For Time:

800m Run

12 Thrusters (Rx:95/65 Sc: 75/55)

12 C2B Pull-Ups

9 Thrusters (Rx:115/75 Sc: 95/65)

9 C2B Pull-Ups

6 Thrusters (Rx: 135/95 Sc: 115/75)

6 C2B Pull-Ups

3 Thrusters (Rx: 155/105 Sc: 135/95)

3 C2B Pull-Ups

800m Run

Saturday, May 14

Open Box 9:00AM-12:00PM

Extra Work:

Row 2000m

Rest 4 min.

Row 1000m

Rest 3 min.

Row 800m

Rest 2 min.

Row 500m

Rest 1 min.

Row 200m

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

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