Box Programming for Nov. 24-29, 2014 - Reebok CrossFit PTY
68 Street & Israel Ave. San Francisco | info@crossfitpty.com
 | 507 - 396 2535
              

Box Programming for Nov. 24-29, 2014

Home
WOD
Box Programming for Nov. 24-29, 2014

Box Programming for Nov. 24-29, 2014

By There are no tags 0 comments

Partner WOD on Friday!!

Don’t let upcoming Holidays and end-of-the-year festivities wreck all your hard work and achievements. On behalf of the Crew, we have seen great improvements in all of you!! Time to focus, pack it in, log your results and aim towards lifetime fitness!!

Monday, Nov. 24

A. Four sets of:

3-5 Push Press

Rest 2-3 minutes

B. E.M.O.M.  15 minutes:

1st min. – 150m Row

2nd min. – 10 Handstand Push-Ups

3rd min. – 30 Double-Unders

 

Tuesday, Nov. 25

A. Five sets of:

3-5 Power Cleans

Rest 2 minutes

B. 21-15-9

Kettlebell Swings (70/53)

Push-Ups

Pull-Ups

 

Wednesday, Nov. 26

A. Four sets of:

4-6 Halting Front Squats @ 31X1

Rest 2-3 minutes

B. Three sets of:

Against a 3-minute running clock, complete:

500m Row (scale accordingly!!)

Dumbbell Thrusters (40/25)

Rest 3 minutes between sets

 

Thursday, Nov. 27

For time:

5 Shoulder to Overhead (185/125) *heavy!! but scale accordingly!

10 Power Cleans (185/125) *heavy!! but scale accordingly!

15 Burpees Over the Barbell

600 Meter Run

15 Burpees Over the Barbell

10 Power Cleans

5 Shoulder to Overhead

 

Friday, Nov. 28

In teams of two, alternating each movement, complete ten rounds of:

10 Overhead Squat (115/75)

10 Toes2Bar

300 Meter Run

(Partner A performs 10 overhead; Partner B performs 10 T2B; Partner A runs 300 Meters; Partner B performs 10 overhead squats; etc….)

 

Saturday, Nov. 29

Come practice a skill or make up a missed WOD!!!

There are no comments yet, but you can be the first



Leave a Reply