Box Programming for Nov. 2-7, 2015 - Reebok CrossFit PTY
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Box Programming for Nov. 2-7, 2015

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Box Programming for Nov. 2-7, 2015

Box Programming for Nov. 2-7, 2015

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FELICES FIESTAS PATRIAS!! Celebren en salud!! 

Vengan a wodsear! Horario especial de esta semana en News&Events  

Monday, Nov. 2

A. Power Clean

5 sets x 1.1.1

(rest 10 seconds between singles)

B. Three sets for times of:

100 Double-Unders

30 Kettlebell Swings (53/35)

20 Box Jumps

Rest 3 minutes

Scale accordingly – you should not take more than 5 min. per set.

Tues. 3 to Sat. 7 – OPEN BOX

*Mix and/or match according to days you will be coming in & consult with Coach on duty.

Strength Options

1. Back Squat

Take 10-15 minutes to built to 85% or more of your 1RM Back Squat, and then…

Every 3 minutes, for 15 minutes (5 sets):

Back Squat x 2-3 reps

2. Bench Press

a. Heavy Singles: 5 sets x 1 rep, between 85%-105%, depending on feel.

b. Drop Set: MAX REPS at 75% based off today’s heaviest single.

3. Shoulder Press x 3-5 reps

Every 3 minutes, for 15 minutes (5 sets)

Rest 2-3 minutes

If you achieve 5 successful reps, increase the load in the next set.

Conditioning Options

1. Against a 2-minute running clock, perform the following:

250/200m Row

Max Reps of Squat Cleans (135/95 lbs)

Rest 2 minutes between sets, and complete a total of four sets.

2. For Time 15-12-9 of:

Thrusters (135/95)

Burpees Over The Barbell

3. Against a 4-minute running clock, perform the following:

400m Run

20 Wall Ball Shots

Pull-Ups x Max Reps

Rest 4 minutes between sets, and complete a total of four sets (32 minutes total).

4. AMRAP in 12 minutes of:

6 Strict Handstand Push-Ups

9 Ring Dips

12 Toes to Bar

5. PARTNER WOD: in teams of two complete as many rounds and reps as possible in 25 minutes of:

50 Wall Ball Shots

40 Kettlebell Swings

30 Burpees

20 Pull-Ups

100 Meter Run with Partner

6. AMRAP in 10 minutes of:

1 Deadlift

1 Hang Power Clean

1 Front Squat

1 Push Press

(You must perform 5 burpees any time the weight stops on the ground. Loading: Men=115 lbs, Women=75 lbs)

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

 

 

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