Box Programming for October 10 - 15, 2016 - Reebok CrossFit PTY
68 Street & Israel Ave. San Francisco | info@crossfitpty.com
 | 507 - 396 2535
              

Box Programming for October 10 – 15, 2016

Home
WOD
Box Programming for October 10 - 15, 2016

Box Programming for October 10 – 15, 2016

By There are no tags 0 comments

“I fear not the man who has practiced 10,000 kicks once, but I fear the man who has practiced one kick 10,000 times.”                      – Bruce Lee

“FUN” TRANSITION WEEK!! We are taking a break from strength/skill work to relax & reload for the new cycle coming next week.

MONDAY, OCTOBER 17th BOX IS CLOSED FOR MORNING/MIDDAY CLASSES (EVENTO PRIVADO DE REEBOK) OPEN FOR 5:30-:830PM CLASSES. IF YOU ARE A.M. AND CANNOT COME IN THE AFTERNOON PLEASE TALK TO A COACH DURING THE WEEK TO GET YOUR SQUATS DONE AT SOME POINT. APOLOGIES!!

Monday, Oct. 10

For Time:

800m Run

50 Back Squats (95/65)

600m Run

50 Box Jumps

400m Run

50 KB Swings

200m Run

You may substitute the run for a row and go (but remember you are doing Fat Fran tomorrow and will need your grip): 1,000m/800m/500m/250m.

Tuesday, Oct. 11

“Fat Fran”

For Time: 21-15-9

Thrusters (135/95)

C2B Pull-Ups

Wednesday, Oct. 12

All Out:

1 mile Run For Time

Upon entering, you have exactly 6 minutes to:

Look for a 1RM Clean and Jerk

Thursday, Oct. 13

1RM Strict Press

5 Sets, Not For Time:

5 (each side) Turkish Get-Ups

500/400m Row

Friday, Oct. 14

“The Final Countdown” V.2

1-2-3-4-5-6-7-8-9-10 Heavy Deadlifts*

20-18-16-14-12-10-8-6-4-2 Bar Facing Burpees

*Choose

Rx++ 315/205

Rx+ 275/185

Rx 225/155

Sc 185/125

Sc 135/95, 115/75, etc.

**if you choose not to go heavy on the Deadlifts, then double the rep scheme on them (2-4-6-8…)

This should go like this: 1 Deadlift, 20 BF Burpees, 2 DLss then 18 BFBs, 3 DLs then 16 BFBs… and so on.

Saturday, Oct. 15

Open Box 9:00AM-12:00PM

MONDAY, OCTOBER 17th BOX IS CLOSED FOR MORNING/MIDDAY CLASSES (EVENTO PRIVADO DE REEBOK) OPEN FOR 5:30-:830PM CLASSES. IF YOU ARE A.M. AND CANNOT COME IN THE AFTERNOON PLEASE TALK TO A COACH DURING THE WEEK TO GET YOUR SQUATS DONE AT SOME POINT. APOLOGIES!!

 

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



Leave a Reply