Box Programming for Sept. 1-6, 2014 - Reebok CrossFit PTY
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Box Programming for Sept. 1-6, 2014

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Box Programming for Sept. 1-6, 2014

Box Programming for Sept. 1-6, 2014

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PARTNER WOD ON FRIDAY!!

 

Monday, Sept. 1

 

Warm-Up/review all barbell movements.

 

Three Rounds For Time of:

15 Deadlifts

12 Hang Power Cleans

9 Front Squats

6 Jerks

Use the same barbell for all movements. Recommended weights are 155/105 lbs.

Tuesday, Sept. 2

 

A. Four sets of:

3-4 Weighted Pull-Ups @ 21X0

Rest 10-15 seconds

Max Reps Unweighted Pull-Ups @ 21X0

Rest 3 minutes

 

B. AMRAP 12 minutes of:

10 Renegade Rows (alternating, 5 each arm)

20 Box Jumps (24/20)

200 Meter Run

 

http://www.bodybuilding.com/exercises/detail/view/name/alternating-renegade-row

 

 

Wednesday, Sept. 3

 

A. Four sets of:

2-4 Push Press

Rest 60 seconds

60-90s Plank Hold (optional weighted)

Rest 60 seconds

 

B. Five sets against a 60 second running clock of:

10 Heavy Kettlebell Swings

Max Reps Barbell Thrusters (empty BB)

Rest 60 seconds between rounds. Score is max number of thrusters completed during the workout.

Thursday, Sept. 4

 

A. Front Squat

5@50%

3@75%

1@85%

1@90-95%

TEST 1RM!!

 

B. Two sets for times of:

500 Meter Row

30 Dips

20 Toes to Bar

Rest 4 minutes between sets

 

 

Friday, Sept. 5

 

In teams of two, with only one person working at a time, complete the following:

200 Wall Balls(20/14)

600m Overhead Carry (45/25 plates, scale as needed)

200 Push-ups

600m Overhead Carry

During carry, you must perform 3 burpees* each every time you switch the partner carrying the load.

*Burpees may be completed inside the gym at the end of each carry.

 

 

Saturday, Sept. 6

MAKE UP A MISSED WOD OR PRACTICE A SKILL!!

 

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