Box/Competitors Programming for April 7-12, 2014 - Reebok CrossFit PTY
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Box/Competitors Programming for April 7-12, 2014

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Box/Competitors Programming for April 7-12, 2014

Box/Competitors Programming for April 7-12, 2014

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Reminder: “Fittest of the Box” Competition – Sunday, April 27th

 

Monday, Apr. 7

 

A. Front Squat

5 reps @ 60% of 1RM

3 reps @ 80%

1 rep @ 90%

5 reps @ 75-80%

5 reps @ 80-85%

 

B. Three Rounds For Time:

20 Hang Power Cleans (115/75)

20 T2B

Tuesday, Apr. 8

 

A. Back Squat

5 reps @ 70% of 1RM

3 reps @ 80%

1 rep @ 90%

10 reps @ 77%-80% (heavier than last week)

 

B. Work up to your MAX THRUSTER.

 

C. Row/Run 1 km for time.

 

 

Wednesday, Apr. 9

 

Complete as many rounds and reps as possible in 20 minutes of:

Run 400 Meters

5 Bar Muscle-Ups (10 Jump to Support or 10 Belly to Bar Pull-ups)

20 Kettlebell Swings (53/35kg)

40 Double-Unders

 

 

Thursday, Apr. 10

 

Four sets for max reps of:

60 seconds of Dumbbell Shoulder 2 Overhead (40/25)

60 seconds of Rest

60 seconds of Sit-Ups

60 seconds of Rest

 

 

Friday, Apr. 11

A. 12 Minutes to Work up to 1 Rep Max Snatch for the day

 

B. 3 rounds not for time of

8 Barbell Goodmornings

8 Ring Rows

 

C. 4 rounds for time of:

11 wall balls (20/14)

11 Woman Makers Left Hand (35/20)

11 Woman Makers Right Hand (35/20)

11 Pushups (Close Grip/Close Elbows)

 

 

Saturday, Apr. 12

 

Make up a missed WOD/come practice a skill

 

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