Box Programming for Sept. 28 - Oct. 3, 2015 - Reebok CrossFit PTY
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Box Programming for Sept. 28 – Oct. 3, 2015

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Box Programming for Sept. 28 - Oct. 3, 2015

Box Programming for Sept. 28 – Oct. 3, 2015

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Check out our News & Events section for details on The PTY Co-ed Competition. We will be retesting some stuff this week – bring your training journals/apps!!

Monday, Sept. 28

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 90% based off today’s heaviest single.

B. 3 Rounds For Time:
400m Run
21 Back Squats (135/95, clean off floor)

Tuesday, Sept. 29

A. Warm-Up Complex, 3 sets
3 Wall Climbs + 10s Plank Hold (feet on wall) + 30s Nose2Wall Handstand Hold
Do not let your feet off wall during Wall Climbs, no push-up
Rest as needed between.

B. 2 Sets, for Max Reps
Strict HSPUs
Then… choose a number for 3 sets of:
X Strict HSPUs
X Kipping HSPUs

C. For Time Retest
150 KB Swings (53/35)
*every stop 10 Burpees
COMPARE TO TUESDAY, JULY 21

Wednesday, Sept. 30

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 90% based off today’s heaviest single.

B. AFAP!!! Retest
5RFT:
10 Push Press (115/75)
10 T2B
COMPARE TIME TO WEDNESDAY, AUG. 12

Thursday, Oct. 1

A. Split Jerk 5×3 (3s hold in the receiving position)

B. “Frankie” For Time:
45 Cal Row
45 Thrusters (95/65)
45 Pull-Ups

Friday, Oct. 2

CO-ED TEAM WOD

FOR TOTAL REPS!!

AMRAP 3 min.
Box Jump-Overs (24/20) Flip or switch the box
AMRAP 5 min.
20 Hang Power Snatches (75/55)
OH Snatch Grip Hold
50 Double Unders
AMRAP 3 min.
Box Jump-Overs (24/20)
AMRAP 5 min.
20 OH Squats (75/55)
OH Snatch Grip Hold
50 Double Unders
AMRAP 3 min.
Box Jump-Overs (24/20)

Saturday, Oct. 3

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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