Box Programming for Sept. 14-19, 2015 - Reebok CrossFit PTY
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Box Programming for Sept. 14-19, 2015

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Box Programming for Sept. 14-19, 2015

Box Programming for Sept. 14-19, 2015

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REMEMBER TO REGISTER FOR THE PTY CO-ED COMP ON OCTOBER 17th!!!

HANG TOUGH THIS WEEK, PONY UP, AND PLAY HARD!! 

Monday, Sept. 14

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.

3-Drop Set: MAX REPS at 80% based off today’s heaviest single.

B. For Time:

50 OHS (45/35 PLEASE DO NOT DROP BAR ON FLOOR)

50 Pull-Ups

50 Box Jumps (24/20)

Tuesday, Sept. 15

A. Clean and Jerk Practice (15 min.) do not max out!! Work up to initial weight for 1st attempt in part B. You may Power Clean!!

B. For Time/Weight:

Run 1 mile

As soon as you run in,

1RM Clean and Jerk

TIME CAP: 15 min.

Note mile time and heaviest C&J.

Wednesday, Sept. 16

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 80% based off today’s heaviest single.

B.  21-15-9

Thrusters (95/65)

KB Swings (53/35)

C. Mandatory: 5 min. in Corpse Pose with legs up against the wall.

Thursday, Sept. 17

A. Warm-Up Complex, 10 sets:

10s Cobra + 10s Hollow Plank + 1-5 Monkey Push-Ups (Scaled: one arm at a time)

B. 5 Sets Not For Time:

Strict T2B

Kipping T2B

(Amount will depend on skill level. You can build up: 1,1…2,2… etc. or you may establish a goal for all sets, for example: 5 Strict, 10 Kipping T2B).

Scaling: 5 Rounds: 10 Kip Swings, 10 V-Ups, 10s V-Hold

C. AFAP

50/40 Cal Row

100 Wall Balls (20/14)

Note time.

Friday, Sept. 18

CO-ED TEAM WOD

“The Beatdown and the Smackdown”

AMRAP 3min.

Front Rack Reverse Lunges (135/95)

Front Rack Hold

AMRAP 5min.

Burpees Over the Barbell

AMRAP 3 min.

Hang Power Cleans (135/95)

Hang Position Hold

AMRAP 5min.

Burpees Over the Barbell

AMRAP 3 min.

Shoulder 2 Overhead (135/95)

OH Hold

AMRAP 5min.

Burpees Over the Barbell

Rules:

  1. Working partner MUST switch off every 10 consecutive reps (in the case of lunges, 5 each leg) or if he or she stops the movement or drops the barbell. You may work in sets less than 10, but no more than 10 consecutive reps of working partner at a time.
  2. In the first AMRAP, while one partner works the other holds BB in Front Rack. In third AMRAP, the hold is in the Hang position. In fifth AMRAP, hold is in the Overhead position.
  3. Score: total amount of reps accumulated.

Saturday, Sept. 19

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

 

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