Box Programming for May 5 - 16, 2014 - Reebok CrossFit PTY
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Box Programming for May 5 – 16, 2014

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Box Programming for May 5 - 16, 2014

Box Programming for May 5 – 16, 2014

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Monday, May 5

 

A. Step-Ups with KB (hold Goblet style) heavy, onto 24″/20″ box. 5×5 each leg.

 

B. For Time:

10 Wall Ball Shots

10 Pull-Ups

9 Wall Ball Shots

9 Pull-Ups

1 Wall Ball Shot

1 Pull-Up

(advanced athletes should perform chest-to-bar pull-ups)

 

Tuesday, May 6

 

Six sets for times of:

 

3 Power Cleans (90% of 1RM)

6 Ring Dips/Matador/Box

9 Box Jumps (24/20)

12 Hand-Release Push-Ups

Rest 3 minutes between sets

 

 

Wednesday, May 7

 

A. Deadlift: work up to a heavy single for the day (only up to where you can keep good form).

 

B. For time:

20 Shoulder to Overhead (115/75 lbs)

200 Meter Run

15 Shoulder to Overhead

400 Meter Run

10 Shoulder to Overhead

600 Meter Run

 

 

Thursday, May 8

 

A. AbMat Sit-Up Tabata (20/10-8) Max Effort for Score (set with the least reps)

 

B. 200 DUs. Every time you stop, 10 burpees

If you can do this UB or in 3 sets or less, increase DUs to 300 then perform 15 Burpees every time you reach a set of 100 DUs.

For those that do not have DUs, this is a good day to figure them out… scale the total amount if necessary. If not… perform 150 Burpees for time.

 

 

Friday, May 9

 

“Nasty Girls”

 

3 Rounds For Time:

50 Air Squats

7 Muscle-Ups (Sub with 21 C2B Pull-Ups)

10 Hang Power Cleans (135/95)

 

 

Saturday, May 10 – Closed

 

 

Monday, May 12

 

A. Four sets of:

20 steps KB or DB Walking Lunges (heavy!!!)

Rest 60 seconds

10 Weighted Push-Ups (plate on your back)

Rest 60 seconds

 

B. Five UB Rounds For Time:

15 Wall Ball Shots (20/14)

10 Toes2Bar

*Scale the amount of T2B so you can go UnBroken in all rounds* 15 Wall Balls MUST be UB!! *

 

 

Tuesday, May 13

 

“Jackie”

1000m Row

50 Thrusters (45 both male/female)

30 Pull-ups

Immediately after:

1 Km Run

 

 

Wednesday, May 14

 

A. Russian Swings TABATA (heavy!) 20/10-8 Max Effort

 

B. 10-9-8-7-6-5-4-3-2-1

Front Squats (135/95)

Bar-Facing Burpees

 

 

Thursday, May 15

For Time:

40 Calorie Row

40 Shoulder to Overhead (95/65 lb)

40 Box Jump Overs (24/20″)

 

Friday, May 16

 

“Hero PTY”

 

800m MedBall Run (20/14)

100 Double-Unders

50 Push-Ups

10 Deadlifts (315/185 or 225/155 or 185/125)

50 Pull-Ups

100 Double-Unders

800m MedBall Run (20/14)

 

Saturday, May 17 – Closed

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