Box Programming for Nov. 21- Nov. 26, 2016 - Reebok CrossFit PTY
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Box Programming for Nov. 21- Nov. 26, 2016

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Box Programming for Nov. 21- Nov. 26, 2016

Box Programming for Nov. 21- Nov. 26, 2016

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“As iron sharpens iron, so one man sharpens another.” – Proverbs 27:17

Monday, Nov. 21

Strength Wave Cycle: Back Squat

WEEK 6

Wave 1

2 Reps @ 80%

4 Reps @ 80%

6 Reps @ 80%

Wave 2

2 Reps @ 83-85%

4 Reps @ 83-85%

6 Reps @ 83-85%

Conditioning:

Every 2:30 for 15 minutes (6 rounds), for descending splits:

12 Burpees

100 m Run

18 Russian KB Swings

*Descending splits means that each round should be faster than the last, such that your first round is your slowest and your last round is your fastest. The first round should feel easy. Pick up the pace slowly but surely each round.

Tuesday, Nov. 22

Strength Wave Cycle: Strict Press

WEEK 6

Wave 1

2 Reps @ 80%

4 Reps @ 80%

6 Reps @ 80%

Wave 2

2 Reps @ 83-85%

4 Reps @ 83-85%

6 Reps @ 83-85%

Conditioning:

7 rounds for time:

7 DB S2OH

7 C2B

7 Box Jumps (step-down)

*12 minute time cap

Wednesday, Nov. 23

5 x 1 Two-Position Clean (hang above knee, floor, NOT TnG): perform a Clean Deadlift to bring the bar up, then lower back down to the hang above the knee and perform a Hang Clean (full) from above the knee. Lower the bar to the floor, reset, and perform a full Clean from the floor. Warm-Up and build up as long as you maintain solid technique.

Conditioning:

5 min. AMRAP

12 Wall Balls

36 Double Unders

Thursday, Nov. 24

Happy Thanksgiving!!

Warm-up:

Review Support position (hollow, rings turned out, hands tight to body) and try it in push-up position and in regular support

E.M.O.M. – 30 minutes

Min. 1: 10-30 sec (accumulated) Ring Support Hold (scale with Ring Pushup Support Hold)

Min. 2: 10 One-Legged BB RDLs (5/5, Moderate weight, lower til back is parallel to ground)

MIn. 3: 10 Pike Pulses + 10 Hollow Rocks*

MIn. 4: 8 Ring or Body Rows (2 second pause at the top)

Min. 5: 10 PVC Arch Ups (2 sec hold at top) + :20 Superman Hold

*Hands farther back is easier, hands farther forward is harder

Friday, Nov. 25

6 min. AMRAP

3-6-9…

Thrusters, 95/65#

Bar-Facing Burpees

*rest 7 min.

5 min. AMRAP

3-6-9…

Push Press, 95/65#

6-12-18…

Russian KB Swings

*rest 7 min.

4 min. AMRAP

3-6-9…

Front Squat, 95/65#

Toes to Bar

Saturday, Nov. 26

Open Box 9:00AM-12:00PM

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