Programming for Aug 12-17, 2013 - Reebok CrossFit PTY
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Programming for Aug 12-17, 2013

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Programming for Aug 12-17, 2013

Programming for Aug 12-17, 2013

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Monday, AUG 12

BOX

A. Pause Front Squats 5 x 3 @ 70% (hold 3s at the bottom of the squat then stand up quickly)

B. Three Rounds for times of:

7/5 Strict Pull-ups

14 Alternating Reverse Lunges with 24/16 kg KBs

30 AbMat Sit-ups

Run 400m

Rest 3 min. between rounds

 

COMPETITORS

A. Every minute, on the minute, for 15 minutes:

High Hang Snatch x 1 rep

*Sets 1-3 – 50% of 1RM Snatch

*Sets 4-6 – 60%

*Sets 7-9 – 70%

*Sets 10-12 – 75-80%

*Sets 13-15 – 80-85%

B. Three sets of:

Snatch High Pull x 1.1.1 @ 85-95%

(rest 5-10 seconds between singles)

C. Four sets of:

Front Squat x 5-6 reps @ 41X1** (lean abajo como se hace y sean moderados con el peso para que puedan completar las reps)

**Please note the tempo prescription – this is a slow, 4-second descent followed by a 1-second pause at the bottom. The athlete should then attempt to move the barbell quickly back to the starting position, pause for a full breath and brace at the top, and repeat for 5-6 reps. Start around 70% and use today to build to figure out what you are capable of for this rep scheme. In the upcoming weeks I will be asking you to increase the loading by approximately 5% each week, so be sure to track your results.

D. Three sets of:

7/5 Muscle-Ups

14 Alternating Reverse Lunges with 32/24 kg KBs

21 GHD Sit-Ups

Run 400 Meters

Rest 3 min between sets.

Tuesday, AUG 13

BOX

A. Three rounds (not for time):

5 C2B Pull-ups (scale to regular)

60s Nose-Toes-to Wall Handstand Hold

40 Double Unders

 

B.   Six sets for max reps of:

30 seconds of Push-Ups (HSPU for those who have them, or weighted with plate also an option)

Rest 15 seconds

30 seconds of Strict Chin-Ups

Rest 15 seconds

30 seconds of Strict Ring Dips

Rest 15 seconds

COMPETITORS

A. Three rounds, not for time, of:

10-12 Chest-to-Bar Pull-Ups

Nose-to-Wall Handstand Hold x 60-90 seconds

40-50 Double-Unders

 

B.Three sets of:

Jerk Balance x 3 reps

 

C. Jerk

*Set 1 – 3 reps @ 60%

*Set 2 – 2 reps @ 70%

*Set 3 – 2 reps @ 80%

*Sets 4-8 – 1 rep @ 90+%

 

D. Six sets for max reps of:

45 seconds of Strict Handstand Push-Ups

Rest 15 seconds

45 seconds of Strict Pull-Ups

Rest 15 seconds

45 seconds of Strict Ring Dips

Rest 15 seconds

 

 

Wednesday, AUG 14

BOX

A. Every 90s x 6 sets: High Hang Clean + Clean. Drop the barbell after the high hang clean, then reset and clean.

 

B. W.O.D.

Row 500 Meters (or run)

25 Burpees Over the Erg (rower or paralette)

100 Double-Unders

25 Burpees Over the Erg

Row 500 Meters

 

COMPETITORS

A.Every 90 seconds for 15 minutes (10 sets): High Hang Clean + Clean. Drop the barbell after the high hang clean, then reset and clean.

B.Back Squat

*Set 1 – 3 reps @ 75%

*Set 2 – 2 reps @ 80%

*Set 3 – 1 rep @ 85%

*Set 4 – 3 reps @ 80%

*Set 5 – 2 reps @ 85%

*Set 6 – 1 rep @ 90%

C. Two sets of: Halting Clean Deadlift x 3 reps @ 4121 (esto es 4s subiendo, 1s de pausa, 2s bajando, 1s de pausa abajo antes de sacar la siguiente rep).

Please note and adhere to the tempo prescription, even if that means dropping the load down a bit.

D. For time:

Row 500 Meters

25 Burpees Over the Erg

100 Double-Unders

25 Burpees Over the Erg

Row 500 Meters

 

 

Thursday, AUG 15

BOX

A. Take 15 min. To establish a “heavy” Snatch.

B. For time:

50 Wall Balls

40 Box Jumps

30 Dumbbell Shoulder to Overhead

20 Toes to Bar

600 Meter Run

 

COMPETITORS

ACTIVE RECOVERY AND MOBILITY

Friday, AUG 16

BOX

Five sets for times of:

Run 400 meters

12 Handstand Push-Ups (Scale with C2B body rows or ring rows, max incline)

16 Chest-to-Bar Pull-Ups

20 Kettlebell Swings (32/24 kg)

Rest 4 minutes

 

COMPETITORS

A. Four sets of: Drop Snatch x 1 rep

B. Take 15 minutes to build to a “heavy” Snatch. “Heavy” indicates that you are loading by feel. Only continue to increase the load if you are moving with perfect mechanics and good speed on the barbell.

C.Take 15 minutes to build to a “heavy” Clean & Jerk

D. Four sets of: Front Squat x 5-6 reps @ 41X1Rest 3 minutes (Do not exceed max load used on Monday, but try to use that load for all sets.

Saturday, AUG 17

BOX

MAKE UP MISSED WOD

COMPETITORS

A. Three sets, not for time, of:

10/15 UB Toes to Bar

40 UB Double-Unders

3/6 Muscle-Ups

 

B. Five sets for times of:

Run 400 meters

12 Handstand Push-Ups

16 Chest-to-Bar Pull-Ups

20 Kettlebell Swings (32/24 kg)

Rest 4 minutes

 

Somtimes you got WOD with what you got

Somtimes you got WOD with what you got

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