Box Programming for Sept. 8-13, 2014 - Reebok CrossFit PTY
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Box Programming for Sept. 8-13, 2014

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Box Programming for Sept. 8-13, 2014

Box Programming for Sept. 8-13, 2014

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PARTNER WOD ON TUESDAY!!

 

Monday, Sept. 8

 

For Time:

1000m Row

20 Ground to Overhead (135/95 lbs)

30 Dips

100 DUs

30 Dips

20 Ground to Overhead (135/95 lbs)

1000m Run

 

 

Tuesday, Sept. 9

A. Four sets of:

Hang Snatch + Snatch

Rest 2-3 minutes

 

B. In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 10 minutes of:

12 Wall Ball Shots (20/14 lbs)

12 Burpees

 

 

Wednesday, Sept. 10

 

A. 6 Sets Weighted Pull-Ups:

Set 1 –  3 reps

Set 2 – 2 reps

Sets 3-6 – 1 rep

Rest 2-3 minutes between sets, building to today’s 1RM

 

B. Three RFT of:

20 Pull-Ups

15 Kettlebell Swings (53/35)

400 Meter Run

 

 

Thursday, Sept. 11

 

A. Three sets of:

20 Steps Dumbbell Walking Lunge x @ 10X0

Rest 60 seconds

 

B. AMRAP 5 minutes of:

20 Double-Unders 10

10 Air Squats

Rest 1 minute

AMRAP 5 minutes of:

5 Man-Makers

10 Box Jumps

Rest 1 minute

AMRAP 5 minutes of:

5 Toes to Bar

10 Push-Ups

 

 

Friday, Sept. 12

In teams of two, alternating each movement, complete ten rounds of:

10 Dumbbell Hang “Clusters”

10 Burpees

300m Run

(Partner A performs 10 hang “Clusters”; Partner B performs 10 burpees; Partner A runs 300 Meters; Partner B performs 10 hang “Clusters”; etc…. A “Cluster” is a Clean into a Thruster)

 

 

Saturday, Sept. 13

MAKE UP A MISSED WOD OR PRACTICE A SKILL!!

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