Box Programming for Oct. 12-17, 2015 - Reebok CrossFit PTY
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Box Programming for Oct. 12-17, 2015

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Box Programming for Oct. 12-17, 2015

Box Programming for Oct. 12-17, 2015

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THE PTY CO-ED COMPETITION ES ESTE SABADO 17!! DETALLES DE LA COMPETENCIA Y WODS SERAN POSTEADOS ESTA SEMANA – STAY TUNED!! LE RECORDAMOS A LOS EQUIPOS PARTICIPANTES DE POR FAVOR HACER LA CANCELACION DE SU DONACION A FANLYC EN FRONT DESK!! NOS HACE FALTA NOMBRES DE EQUIPOS TAMBIEN. GRACIAS POR LA COOPERACION! 

APOYEN LA CAUSA!! HAZ TU DONACION POR $5.00 EN FRONT DESK Y RECIBIRAS DOS STICKERS (DE LA COMPE Y RELEVO POR LA VIDA)!! 

Monday, Oct. 12

A. Front Squat
Dropping back to 75% Recall/review your numbers!
1-Warm up with light to moderate weights, don’t overdo it.
2- Singles: 5 sets x 1 rep, between 85%-105%, depending on feel. This is a POSTURAL heavy single, please no cat backs.
3-Drop Set: MAX REPS at 75% based off today’s heaviest single.

B. 3RFT
5 Heavy Thrusters (135/95)
10 Reverse Lunges (5 each leg 135/95)
400m Run

Tuesday, Oct. 13

A. Warm-Up, 3 sets:
3 Wall Climbs (with push-up, do not plop down on the floor)
50 Mountain Climbers (25/25)
45s Hollow Hold

B. E.M.O.M. – 15 min.
Station 1: 30s Handstand Hold
Station 2: 30s Handstand Push-Ups
Station 3: 30s Toes 2 Bar
Rest the remaining 30s of each station.

C. For Time Retest AFAP!!!
50 Burpee Box Jump-Overs (24/20)
Compare to Sept. 8

Wednesday, Oct. 14

A. Deadlift
Dropping back to 75% Recall/review your numbers!
1-Warm up with light to moderate weights, don’t overdo it.
2- Singles: 5 sets x 1 rep, between 85%-105%, depending on feel. This is a POSTURAL heavy single, please no cat backs.
3-Drop Set: MAX REPS at 75% based off today’s heaviest single.

B. Against an 8-minute running clock, for max reps:
Row 1000 Meters
Wall Ball Shots (20/14 lbs)

C. 5 min. mandatory Corpse Pose, legs up against wall. 

Thursday, Oct. 15

Saturday Competitors, if you are going to WOD today, take it easy!! Do not go all out. Use the WOD as practice for rep cycling & getting to know set numbers you can work with. If you know you will not recover well for Saturday then talk to the Coach for a light workout alternative.

A. Push Press + Power Jerk, establish a heavy couplet for the day.

B. “Grace”
30 Clean and Jerks For Time (135/95)

Friday, Oct. 16

The PTY Co-ed Competitors: active recovery and mobility!! Come in with your partner to heat up, stretch, and mob together. Use this day to discuss strategies and practice some skills if needed.

Normal Class:

A. For Time:
30 Calorie Row
30 Burpees
30 Wall Ball Shots (20/12 lbs)
30 Kettlebell Swings (32/24 kg)
30 Dumbbell Push Press (55/35 lb DBs)
30 Pull-Ups

B. 3 Sets, NOT for time:
100m Farmer’s Carry (heavy)
30-50 AbMat Crunches (don’t fling your arms to sit up)

Saturday, Oct. 17

THE PTY CO-ED COMPETITION!!

ATHLETE REGISTRATION 8:00AM. FIRST HEAT 9:00AM. 

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

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