Box Programming for Sept. 22-27, 2014 - Reebok CrossFit PTY
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Box Programming for Sept. 22-27, 2014

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Box Programming for Sept. 22-27, 2014

Box Programming for Sept. 22-27, 2014

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Partner WOD on Friday!!

 

Monday, Sept. 22

 

A. Push Press x 6 Sets:

Set 1: 5 reps

Set 2: 3 reps

Sets 3-6 : 1 rep

Rest 2 minutes between sets

 

B. Three rounds for time of:

10 Handstand Push-Ups

20 Pull-Ups

300 Meter Run

Tuesday, Sept. 23

 

A. Four Sets of:

Clean x 1.1.1. (rest 10 seconds between each single)

Rest 2 minutes

 

B. Three sets for times of:

250 Meter Row

20 Wall Ball Shots (20/14)

20 Kettlebell Swings (53/35)

Rest 3 minutes

TRY TO GO UNBROKEN!!

 

Wednesday, Sept. 24

 

A. Back Squat: 4 X 6-8 reps

 

B. AMRAP 12 MIN.

Complete as many rounds and reps as possible in 12 minutes of:

20 Steps Walking Lunges

10 Burpees

30 Double-Unders

 

Thursday, Sept. 25

 

Four sets of:

Against a 4-minute running clock, complete:

500 Meter Row*

400 Meter Run*

Push-Ups for Max Reps

Rest 4 minutes between sets

*SCALE AS NEEDED!!

 

Friday, Sept. 26

 

In teams of two, alternate rounds to complete AMRAP in 18 minutes of:

5 Burpees

7 Box Jump-Overs (24/20)

9 Goblet Squats

 

Saturday, Sept. 27

MAKE UP A MISSED WOD OR PRACTICE A SKILL!!

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