Box Programming for Sept. 29-Oct. 4, 2014 - Reebok CrossFit PTY
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Box Programming for Sept. 29-Oct. 4, 2014

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Box Programming for Sept. 29-Oct. 4, 2014

Box Programming for Sept. 29-Oct. 4, 2014

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Partner WOD on Tuesday! Lots of Barbell work this week!! :)

 

Monday, Sept. 29

 

A. Deadlift

Set 1: 15 reps @ 2011

Rest 2 minutes

Set 2: 10 reps @ 2011

Rest 2 minutes

Set 3: 5 reps @ 2011

 

B. Against a 2-minute running clock, complete as many rounds and reps as possible of:

10 Box Jumps (24″/20″)

10 Push Press (115/75 lbs)

Rest 2 minutes between sets, and complete a total of 4 sets for max reps.

 

Tuesday, Sept. 30

 

A. Three sets of:

2-3 Weighted Pull-Ups

Rest 20 seconds

30-45s L-Sit (accumulated)

Rest 2 minutes

 

B. In teams of two, complete four rounds for time of:

12 Dumbbell Renegade Rows

400 Meter Run

Partition the reps however you see fit, and stay with your partner on the run.

 

 

Wednesday, Oct. 1

 

A. Four sets of:

3-5 Back Squats

 

B. Complete as many rounds and reps as possible in 10 minutes of the following complex:

1 Deadlift

1 Hang Power Clean

1 Front Squat

1 Push Press

(You must perform 5 burpees any time the weight settles on the ground. Loading: Men=115 lbs, Women=75 lbs)

 

 

Thursday, Oct. 2

 

AMRAP 3×7

Complete as many rounds and reps as possible in 7 minutes of:

Row 250 Meters

10 Thrusters (95/65 lbs)

Rest 7 minutes

 

Complete as many rounds and reps as possible in 7 minutes of:

40 Double-Unders

20/15 Hand-Release Push-Ups

Rest 7 minutes

 

Complete as many rounds and reps as possible in 7 minutes of:

20 Box Jumps (24″/20″)

10/5 Ring Dips

 

 

Friday, Oct. 3

 

In teams of two, alternate rounds to complete A. Three sets of:

4-6 Push Press

Rest 90 seconds

20 Steps Dumbbell Walking Lunge

Rest 90 seconds

 

B. AMRAP – 10 minutes of:

5 Dumbbell Ground to Overhead

100 Meter Run

 

Saturday, Oct. 4

MAKE UP A MISSED WOD OR PRACTICE A SKILL!!

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