Box Programming for October 24 - 29, 2016 - Reebok CrossFit PTY
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Box Programming for October 24 – 29, 2016

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Box Programming for October 24 - 29, 2016

Box Programming for October 24 – 29, 2016

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“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

Monday, Oct. 24

Strength Wave Cycle: Back Squat

WEEK 2

Wave 1

2 Reps @ 70%

4 Reps @ 70%

6 Reps @ 70%

Wave 2

2 Reps @ 75%

4 Reps @ 75%

6 Reps @ 75%

FOR TIME:

15*-10*-5*

Front Squats (185/135, heavy but scale accordingly for max 3 sets on 15, 2 on 10 and UB for 5 reps)

T2B

*50 DUs (scale these according to your skill level)

Tuesday, Oct. 25

Barbell Warm-Up (you can use lighters barbells or technique bars)

X3 Sets:

3 High Hang Muscle Cleans

3 Hang Muscle Cleans

3 Hang Power Cleans

3 Front Squats

3 Hang Squat Cleans

You may build up lightly as you warm up.

5×3 Hang Squat Cleans, with a 3s pause at the kneecap. Building up if your technique feels solid.

CONDITIONING

5 Sets, resting 1:1

100m Farmer’s Carry (hasta la tolda and back, heavy)

20 Russian Swings (use one of the KBs used for Farmer’s Carry)

Wednesday, Oct. 26

Strength Wave Cycle: Strict Press

WEEK 2

Wave 1

2 Reps @ 70%

4 Reps @ 70%

6 Reps @ 70%

Wave 2

2 Reps @ 75%

4 Reps @ 75%

6 Reps @ 75%

CONDITIONING

E.M.O.M. – 12 min.

Min. 1: 10 Box Jumps (30/24 or taller than you are used to)

Min. 2: 10 S2OH (at 70% of 1RM Push Press)

Thursday, Oct. 27

5 Sets, For Quality, alternating:

1 Good Mornings (from the rack): 12-15 reps (moderate weight)

2 Bent Over Barbell Rows: 8-10 reps (moderate weight, slow and controlled)

3 Barbell Overhead Sit-Ups: 10-15 reps (click for video)

4 Weighted Strict Chin-Ups: 5 reps (in hollow position, with medball between ankles/calves)

5 Strict Toes 2 Bar: 5 reps, slow and controlled

Progression/Scaling Exercises 4-5: 5 Hanging L-raises to parallel, parting from the hollow position, slow and controlled + 10 supine grip body rows

Optional Cash-Out

For 10 min. ROW, alternating pace

30s hard (you can’t talk and might yell if someone tries to chat with you >:)

30s easy (you can have a brief and polite conversation :)

Friday, Oct. 28

“Saludos te Dejé” (belated Birthday WOD for Adri Herrera)

With a continuously running clock…

Min: 0:00-5:00

800m Run For Time (rest remaining time)

Min: 5:00-10:00

1RM Thruster (from the floor, Squat Clean to Thruster or Power Clean to Thruster)

Min: 10:00-13:00

Rest & calculate 65% of 1RM Thruster

Min: 13:00-20:00 AMRAP 7 min. ALL OUT!!! Of:

10 Thrusters (@65%)

12 OTB Burpees

Min. 20:00-25:00

Rest & Recover (but don’t throw yourself on the floor, keep walking around) to go all out in the following run, try your best to match your first time.

Min. 25:00-30:00

800m Run For Time

*write down all data

Saturday, Oct. 29

Open Box 9:00AM-12:00PM

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