Box Programming, Jan. 18 - 23 - Reebok CrossFit PTY
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Box Programming, Jan. 18 – 23

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Box Programming, Jan. 18 - 23

Box Programming, Jan. 18 – 23

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Monday, Jan. 18

A. Back Squat – 1RM 

8 x bar

5 x 50%

3 x 60%

1 x 70%

1 x 80%

1 x 90%

1 x 95-102.5%

1 x 102.5%+*

1 x 102.5%+*

*Optional: if the last rep is sub-maximal, go up and attempt again.

B. Conditioning – for time

30-20-10 T2B

10-20-30 Wall Balls

 

Tuesday, Jan. 19

A. Warmup – rotate between the three in any order

 

(1) 3 x 10 Ring Rows (1311) – full three second pause at the top!

(2) 3 x :40 Side Plank (each side)

(3) Practice MU transition on boxes – if you could do them last week, aim to hit a few more reps in a row. If they were out of reach, practice the negative (lowering) on the dip and lowering the forearms to the boxes with control.

B. Bench Press: 5 x 3 @ +5# more than last time

C. Conditioning:

5 min. AMRAP – Burpee Box Jumps

*Compare score with previous attempts!*

 

Wednesday, Jan. 20

A. Barbell Cycling – 5 x 3 Full Snatch

Three Snatches received in a squat without dropping the bar. Light load, the idea is to practice cycling reps with efficient mechanics.

B. Conditioning 

3 person relay – 25 min. AMRAP of 300 m Rows

Partners rotate rowing 300 meters while the other partners rests. All out *sprints*!!

Thursday, Jan. 21

A. C2B Pullup or Chinup Progression

5 sets of 8, 1 min. rest between sets

*Time your own rest from the last pullup. May be pullup or chinup grip. These should be relatively UB/fast, so if you are taking more than :30 or so, you should scale a bit more.

**Scaling – absolutely NO jumping variations allowed. Bands are acceptable (and kipping can be used), as are ring/body rows (with straight body and pulling chest to the rings/bar).

B. “Strict Press Biathlon”

800 Meter Run

21 Unbroken* Strict Press (115/75)

800 Meter run

18 Unbroken* Strict Press

800 Meter run

15 Unbroken* Strict Press

*200 Meter run penalty must be completed any time the strict press is broken

Friday, Jan. 22

Teams of 3, with one partner working at each station. May rotate when desired, but all must rotate at the same time. Complete between the three:

150 Deadlifts, 255/165#

300 Burpees

600 Double Unders

Saturday, Jan. 23

Come in and make up a WOD from the week, or work on a skill!

“Satisfaction lies in the effort, not in the attainment, full effort is full victory.” – Mahatma Gandhi

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