Programming for Aug 26-31, 2013 - Reebok CrossFit PTY
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Programming for Aug 26-31, 2013

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Programming for Aug 26-31, 2013

Programming for Aug 26-31, 2013

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Monday, AUG 5

BOX

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

 

B. For time:

10 Chest to Bar Chin-Ups

12 Power Cleans (125/85 lb.)

16 Front Squats (125/85 lb.)

20 Alternating Dumbell Snatches (50/35 lb.)

16 Front Squats (125/85 lb.)

12 Power Cleans (125/85 lb.)

10 Chest to Bar Chin-Ups

 

COMPETITORS

 

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

Snatch from Below the Knee x 1 rep

(Perform from at least 2″ below the knee cap, plates hovering slightly off the floor, pause, then snatch.)

*Sets 1-3 – 50% of 1-RM Snatch

*Sets 4-6 – 60%

*Sets 7-9 – 70%

*Sets 10-12 – 75-80%

*Sets 13-15 – 80-85%

 

B. Three sets of:

Halting Snatch Deadlift + Snatch Pull

Rest 2 minutes

Perform one halting snatch deadlift, return the weight to the floor, and then perform a snatch pull. On the halting snatch deadlift, focus on weight distribution through the mid-foot (not fore foot), engagement of hamstrings, and strong lats pulling/stabilizing the barbell into the mid-thigh. Hold in position until you acknowledge all of those points.

C. Five sets of:

Front Squat x 3-4 reps @ 4111

(You MUST move up in weight from last week by 4-6%)

 

D. For time:

8/6 Muscle-Ups

12 Power Cleans (155/105 lb.)

16 Front Squats (155/105 lb.)

20 Alternating Dumbell Snatches (70/50 lb.)

16 Front Squats (155/105 lb.)

12 Power Cleans (155/105 lb.)

8/6 Muscle-Ups

Tuesday, AUG 6

BOX

 

A. Three sets, not for time, of:

7-10 UB Reps Toes to Bar

3 Pistols E/L

10 Reverse Burpees (with hollow)

 

D. Four sets for max reps of:

Against a 3-minute running clock, complete:

Row 400 Meters

Push-Ups x Max Reps

Rest 3 minutes

 

COMPETITORS

 

A. Three sets, not for time, of:

Toes to Bar x 10-15 unbroken reps

Overhead Weighted Pistols x 3-4 each leg

(start with PVC and progress from there)

Roll to Candlestick x 10 reps

 

B. Three sets of:

Jerk Balance x 3 reps

Rest as needed

 

C. Take 20 minutes to today’s 1-RM Split Jerk

 

D. Four sets for max reps of:

Against a 3-minute running clock, complete:

Row 500 Meters

Handstand Push-Ups x Max Reps

Rest 3 minutes

 

Wednesday, AUG 7

BOX

 

A. Cleans 6  x 1.1.1  (rest 10s between singles) build up to reach your 85% or more.

 

B. Complete as many rounds and reps in five minutes as possible of:

5 Burpees to Target (your pull-up bar)

10 Pull-Ups (important: scale amount if needed!! no time to waste)

Every burpee must finish with both hands touching your pull-up bar simultaneously.

COMPETITORS

 

A. Eight sets of:

Clean x 1.1.1 @ 85+%

(rest 10 seconds between singles)

Rest 2 minutes between sets

 

B. Three sets of:

Romanian Deadlift x 5 reps @ 4021

Rest as needed

*Use straps for these.

 

C. Back Squat

*Set 1 – 5 reps

*Set 2 – 3 reps

*Set 3 – 1 rep

*Set 4 – 5 reps

*Set 5 – 3 reps

*Set 6 – 1 rep

Rest 2-3 minutes between sets.

*Choose the loads based on feel, but these should be heavy (or at least a little heavier than last week)!

D. Complete as many rounds and reps in five minutes as possible of:

5 Burpees to Target (your pull-up bar)

10 Pull-Ups

Every burpee must finish with both hands touching your pull-up bar simultaneously.

Consider these five minutes a test of desire, and let your effort reflect your ambition to succeed in this sport.

 

Thursday, AUG 8

BOX

 

A. Practice Snatch technique then E.M.O.M. for 10 min. 1 Snatch, building up.

 

B. Two sets for times of:

Row 500 Meters

30 Wall Ball Shots

15 Toes to Bar

Rest 4 minutes, repeat :)

 

COMPETITORS

ACTIVE RECOVERY AND MOBILITY

 

Friday, AUG 9

BOX

 

Two Rounds For Time:

 

12 C2B Pull-ups

15 Snatches (115/75 lb.)

20 Toes to Bar

25 Handstand Push-Ups

30 Wall Ball Shots (20/14 lb.)

35 Kettlebell Swings (53/35 kg)

40 Double-Unders

Rest 8 minutes, repeat :)

 

COMPETITORS

 

A. Four sets of: 1 Drop Snatch

 

B. Every 90 seconds, for 15 minutes (10 sets): Snatch x 1 rep

Approximate loading % per set: 60, 70, 75-80, 80-85, 85-90, 90+, 90+, 90+, 90+, 90+

 

C. Every 90 seconds, for 12 minutes (8 sets):

Clean & Jerk x 1 rep

Approximate loading % per set: 60, 70, 75-80, 80-85, 85-90, 90+, 90+, 90+

 

D. Five sets of:

Front Squat x 3-4 reps @ 4111

Rest 3 minutes

(Do not exceed max load used on Monday, but try to use that load for all sets.)

NOTE – This will be the last “tempo” session of this cycle – the torture is coming to an end.

 

Saturday, AUG 10

BOX

MAKE UP MISSED WOD

COMPETITORS

 

A. Three sets not for time, of:

Chest-to-Bar Pull-Ups x 10-12 reps

L-Sit x 45-60 seconds

Handstand Walk x 15-20 Meters

 

B. Two sets for time:

10/8 Muscle-Ups

15 Snatches (135/95 lb.)

20 Toes to Bar

25 Handstand Push-Ups

30 Wall Ball Shots (30/20 lb.)

35 Kettlebell Swings (32/24 kg)

40 Double-Unders

Rest 8 minutes

2013-06-30 14.35.51

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