Box Programming for Oct. 26-31, 2015 - Reebok CrossFit PTY
68 Street & Israel Ave. San Francisco | info@crossfitpty.com
 | 507 - 396 2535
              

Box Programming for Oct. 26-31, 2015

Home
WOD
Box Programming for Oct. 26-31, 2015

Box Programming for Oct. 26-31, 2015

By There are no tags 0 comments

Monday, Oct. 26

A. Front Squat

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 85% based off today’s heaviest single.

B. In teams of two, alternate full rounds to complete as many rounds and reps as possible in 12 minutes of:

5 Burpee Box Jump-Overs (24″/20″)
5 Front Squats (155/105 lbs)

Tuesday, Oct. 27

A. Warm-Up, practice:

Free-Standing Handstand Hold to Forward Roll (progressions: forward roll, forward roll from headstand).

B. E.M.O.M. – 10 min.

Station 1: 30s Strict Handstand Push-Ups

Station 2: 30s Strict Chest 2 Bar Chin-Ups

Rest the remaining 30s of each station.

C. For Time:

1 km Run

25 Man-Makers (40/25)

(push-up, row left, row right, power clean, push press)

Wednesday, Oct. 28

A. Deadlift

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 85% based off today’s heaviest single.

B. For Time:

100 Front Racked KB Walking Lunge Steps (53/35)

*Start the workout by performing 5 burpees.

**Perform 5 burpees every minute.

Thursday, Oct. 29

A. 1 Behind-the-Neck Snatch-Grip Push Press + 1 OHS (3 sec pause in the bottom of the squat). Build up to a heavy set.

B. “Isabel”

30 Snatches For Time (135/95)

Friday, Oct. 30

Triple 7 AMRAP

Complete as many rounds and reps as possible in 7 minutes of:

Row 250 Meters

10 Thrusters (95/65 lbs)

Rest 7 minutes

Complete as many rounds and reps as possible in 7 minutes of:

40 Double-Unders

15/10 Pull-Ups

Rest 7 minutes

Complete as many rounds and reps as possible in 7 minutes of:

20 Box Jumps (24″/20″)

10/5 Dips

Order for stations as needed, according to class size.

Saturday, Oct. 31

HALLOWEEN WOD!!

Open Box 9:00AM-12:00PM

Come make up a missed WOD or practice a skill!

 

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

 

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



Leave a Reply