Box Programming for Nov. 16-21 - Reebok CrossFit PTY
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Box Programming for Nov. 16-21

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Box Programming for Nov. 16-21

Box Programming for Nov. 16-21

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Box Programming for Nov. 16-21

Monday, Nov. 16

A. Front Squat – True 1RM

8 x bar

5 x 50%

3 x 60%

1 x 70%

1 x 80%

1 x 90%

1 x 95-102.5%

1 x 102.5%+*

1 x 102.5%+*

*Optional: if the last rep is sub-maximal, go up and attempt again.

 

B. Squat “Grace”

30 Squat Clean and Jerks, 135/95#

For time.

Tuesday, Nov. 17

 

A. Warmup

3 rds. of:

:45 Band Pullaparts

:15 Transition

:45 Strict T2B/Leg Lifts – keep legs as straight as possible!

:15 Transition

:45 Ring Support

:15 Transition

B. 1RM Bench Press

8 x bar

5 x 50%

3 x 60%

1 x 70%

1 x 80%

1 x 90%

1 x 95-102.5%

1 x 102.5%+*

1 x 102.5%+*

*Optional: if the last rep is sub-maximal, go up and attempt again.

C. Conditioning:
5 min. AMRAP Burpee Pullups

Wednesday, Nov. 18

A. Deadlift – True Postural 1RM (no catbacks!)

8 x bar

5 x 50%

3 x 60%

1 x 70%

1 x 80%

1 x 90%

1 x 95-102.5%

1 x 102.5%+*

1 x 102.5%+*

*Optional: if the last rep is sub-maximal, go up and attempt again.

 

B. Conditioning – Max Efforts

 

Run 1200 – 800 – 400 meters

*Rest 1:1

**This is a repeat – check your previous times and try to beat them! Each effort is maximal.

Thursday, Nov. 19

 

 

A. 2 x 1 Hi-Hang Power Snatch + Overhead Squat

Receive the power snatch with good overhead position and pause; then without standing up, perform an overhead squat and repeat.

B. Conditioning:

21-15-9

Dips

Box Jumps, 30/24″

Friday, Nov. 20

A. Team WOD

In teams of two, with one person working at a time, perform the following for time:

150 Russian KB Swings

125 Wall Balls

100 Double Unders

75 T2B

50 Burpees-over-Partner*

*Partner should be in a good plank (body straight, no sagging or raising of hips). Switch as needed to maintain plank.

Saturday, Nov. 21

 

BOX CLOSED FOR REEBOK TOUR! SEE YOU AT PARQUE OMAR!!

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

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