Box Programming for Sept. 15-20, 2014 - Reebok CrossFit PTY
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Box Programming for Sept. 15-20, 2014

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Box Programming for Sept. 15-20, 2014

Box Programming for Sept. 15-20, 2014

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Monday, Sept. 15

 

“2014 Look Good, Feel Good Challenge Workout”

 

A. Take 20 minutes to build to a 2-RM Back Squat

“Note best successful 2-RM.”

B. One set of:

Strict Pull-Ups x Max Reps

“Note number of reps achieved, and if a band was used for assistance, note color of band used for this test. You will re-test at the end of the 8 weeks with the same equipment.”

C. For max reps:

Three minutes of Rowing (for max calories)

Rest 60 seconds

Three minutes of Burpee Box Jump-Overs (24/20)

Rest 60 seconds

Three minutes of Wall Ball Shots (20/14)

“Note reps achieved for each of the three elements. For box jump-overs and wall ball shots, note height of the box and weight of the ball used for this test. You will re-test at the end of the 8 weeks with the same equipment.”

Tuesday, Sept. 16

 

A. Four sets of:

3-5 Deadlifts  @ 30X1

Rest 20 seconds

10 Tall Box Jumps (as high as you can handle for 10)

Rest 3 minutes

 

B. AMRAP – 10 minutes of:

10 Power Cleans (155/105)

10 Chest to Bar Pull-Ups

10 Burpees

Wednesday, Sept. 17

 

A. Four sets of:

8-10 Front-Racked Alternating Reverse Lunges, each leg @ 20X1

Rest 60 seconds

Handstand Push-Ups x Max reps OR Wall Climbs x 3-5 reps

Rest 60 seconds

 

B. Four rounds for time of:

10 Toes to Bar

15 Box Jumps (24/20)

20 Wall Ball Shots (20/14)

Thursday, Sept. 18

 

A. Take 15 minutes and build to today’s 1RM Snatch.

 

B. E.M.O.M. for 20 minutes:

Even minutes – Row Sprint x 30 seconds

Odd minutes – Power Snatch or Snatch x 3 reps @ 70-80% of today’s 1RM.

 

 

Friday, Sept. 19

For Time:

50men/30women Push-Ups

400 Meter Run

30 “Heavy” Kettlebell Swings

400 Meter Run

50/30 Push-Ups

400 Meter Run

30 “Heavy” Kettlebell Swings

400 Meter Run

 

 

Saturday, Sept. 20

MAKE UP A MISSED WOD OR PRACTICE A SKILL!!

 

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