Box Programming for Nov. 7- Nov. 12, 2016 - Reebok CrossFit PTY
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Box Programming for Nov. 7- Nov. 12, 2016

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Box Programming for Nov. 7- Nov. 12, 2016

Box Programming for Nov. 7- Nov. 12, 2016

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“DEFEAT IS A STATE OF MIND…” – Bruce Lee

Monday, Nov. 7

Strength Wave Cycle: Back Squat

WEEK 4

Wave 1

2 Reps @ 75%

4 Reps @ 75%

6 Reps @ 75%

Wave 2

2 Reps @ 80%

4 Reps @ 80%

6 Reps @ 80%

For Time:

50 Cal Row

50 T2B

50 Wall Balls (20/14)

50 Box Jumps (24”/20”)

Tuesday, Nov. 8

5×1 Clean First Pull + Clean(Full): perform a Clean Deadlift up to the knees only, pause for 3s and from this position perform a full Clean. Warm-Up and build up as long as you maintain solid technique.

For Time: 21-15-9

KB Swings (70/53)

Burpees (onto 45lb. plate)

WOD known as “Freddy Kreuger”

Wednesday, Nov. 9

Strength Wave Cycle: Strict Press

WEEK 4

Wave 1

2 Reps @ 75%

4 Reps @ 75%

6 Reps @ 75%

Wave 2

2 Reps @ 80%

4 Reps @ 80%

6 Reps @ 80%

E.M.O.M. – 12 min.

Min. 1: 3-8/8-12 Strict HSPUs (*amount depends on skill level, # you can handle unbroken in one set)

Min. 2: 30-50 DUs (scale accordingly)

Thursday, Nov. 10

BOX CLOSED

Friday, Nov. 11

For Time: 1 mile Run

Immediately followed by…

“D.T.”

Five rounds for time of:

12 Deadlifts (155/105)

9 Hang Power Cleans (155/105)

6 Push Jerks (155/105)

Saturday, Nov. 12

Open Box 9:00AM-12:00PM

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