Programming 4-9 Noviembre - Reebok CrossFit PTY
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Programming 4-9 Noviembre

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Programming 4-9 Noviembre

Programming 4-9 Noviembre

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Monday, Nov. 4
CERRADOS

Tuesday, Nov. 5
CERRADOS

Wednesday, Nov. 6

BOX

A. OHS: 5×1, building up, from the rack.

B. Three Rounds For Time:
15 Handstand Push-ups
50 Double Unders

C. Optional: 4 Rounds
400m run
20 V-ups

COMPETITORS

A. Four sets of:
Jerk Balance x 3 reps
Rest as needed
This is skill work – don’t worry about the loading, just begin to focus on aggressively stepping your front foot into position on your jerk.
B. Six to eight sets of:
Split Jerk x 1 rep @ 80-90%
Rest as needed
C. Three sets of:
Muscle-Ups x Max Unbroken Reps
Rest 30 seconds
Weighted Stationary Dips x 5 reps
Rest 30 seconds
Weighted Stationary Dips x 5 reps
Rest 30 seconds
Stationary Dips (Bodyweight Only) x Max Unbroken Reps
Rest 30 seconds
Row 500 Meters @85-90%
(work on speed start, followed by perfect mechanics)
Rest 2-3 minutes

OPTIONAL A.M./Additional Session:
A. Terrain Run – Run for 30-40 minutes at a moderate pace in nature.

Thursday, Nov. 7

BOX

A. Back Squat
* Set 1 – 5 reps @ 75%
* Set 2 – 3 reps @ 85%
* Set 3 – 1 rep @ 90%
* Set 4 – 1 rep @ 95%
* Set 5 – 1 rep @ 100%
* Set 6 – 2 reps @ 95%
Rest 3 minutes between sets.

B. AMRAP 12 min.
3 Power Cleans (135/95)
6 Burpee Box Jumps
9 Chest 2 Bar Pull-ups

COMPETITORS
ACTIVE RECOVERY AND MOBILITY

Friday, Nov. 8

BOX

A. Push Press: 4×3, building up(does not have to be TnG, work from racks).

B. Three sets of:
Strict Pull-ups, Max Unbroken Reps
Rest 30 seconds
Stationary Dips x 5 reps (advanced weighted)
Rest 30 seconds
Strict Chin-ups Max Unbroken Reps
Rest 30 seconds
Row or Run 500 Meters
Rest 3 min. between sets

COMPETITORS

A. Take 15-20 minutes to build to today’s 1-RM Snatch
B. Take 15 minutes to build to today’s 1-RM Clean
C. Front Squat
* Set 1 – 3 reps @ 75%
* Set 2 – 2 reps @ 85%
* Set 3 – 1 rep @ 90%
* Set 4-8 – 1 rep @ 95-105%
Rest 2-3 minutes between sets
D. Three sets of:
Glute-Ham Raises x 6-8 reps @ 3011
Rest as needed

Saturday, Nov. 9

BOX
MAKE UP MISSED WOD

COMPETITORS

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