Box Programming for Oct. 20-25, 2014 - Reebok CrossFit PTY
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Box Programming for Oct. 20-25, 2014

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Box Programming for Oct. 20-25, 2014

Box Programming for Oct. 20-25, 2014

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FUN IN THE SUN: ESTE SABADO 25 DE OCTUBRE ESTAREMOS WODSEANDO EN PUNTA CHAME (PROYECTO PLAYA CARACOL) ALREDEDOR DE LAS 2:00PM!! PARTNER WOD ON WEDNESDAY!!

 

Monday, Oct. 20

  1. Take 15-20 minutes to build to a heavy Jerk (Split or Power)
  2. In teams of two, with only one partner working at a time, partners alternate to complete 7 rounds each of:

                          5 Man-Makers (55/35 lb)


Tuesday, Oct. 21

1. Four sets of:

3-5 Front Squats @ 30X1

Rest 20 seconds

Pull-ups x Max reps

Rest 3 minutes

 

2. AMRAP 10 min.

10 Power Cleans (155/105)

10 Burpees

 

 

Wednesday, Oct. 22


A. Three sets, not for time, of:

3-5 Pistols each leg

1-2 Rope Climbs

40-50 Double-Unders

 

B. In teams of two, partners alternate whole rounds to complete three each of:

25 Wall Ball Shots (20/14)

400 Meter Run

 

 

Thursday, Oct. 23

 

A. Four sets of:

4-6 Dumbbell Shoulder Press @ 2011

Rest 60-90 seconds

100m Farmer’s Carry

Rest 60-90 seconds

 

B. AMRAP 4 min.

10 Push Press (95/65)

10 Pull-ups

Rest 4 minutes

 

C. AMRAP 4 min.

10 Kettlebell Swings (70/53)

10 Hand-Release Push-Ups

 

 

Friday, Oct. 24

 

For Time:

800m Run

50 Deadlifts (135/95)

600m Run

40 Hang Power Cleans (115/75) *deload your barbell

400m Run

30 Hang Power Snatches (75/55) *deload your barbell

200m Run

20 Front Squats (Empty Barbell)

Saturday, Oct. 25  – WOD IN CHAME!! 2:00pm

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