Programming for Dec. 16-21, 2013 - Reebok CrossFit PTY
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Programming for Dec. 16-21, 2013

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Programming for Dec. 16-21, 2013

Programming for Dec. 16-21, 2013

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Monday, Dec. 16

 

BOX

 

A. E.M.O.M. for 5 min. perform 1 Back Squat at 90% (in full classes be prepared for two people to work one right after the other on the same min. at 30s, and to have two heats).

 

B. Three Rounds for times of:

10 Pull-Ups

20 Wall Ball Shots (30/20 lbs)

30 Double-Unders

Rest 2 minutes

COMPETITORS

 

A. Build quickly to 80-85% of your 1RM Snatch, and then…

On the minute, every minute, for 5 minutes:

Snatch x 2 reps @ 80-85%

 

B. Build quickly to 90% of your 1-RM Back Squat, and then…

On the minute, every minute, for 10 minutes:

Back Squat x 1 rep @ 90%

 

C. Four sets for times of:

20 Pull-Ups

20 Wall Ball Shots (30/20 lbs)

40 Double-Unders

Rest 3 minutes

Optional/Additional Session:

 

A. Take a long, thorough warm-up period…be ready to run your best effort.

B. For time:

Run 1600 Meters

Tuesday, Dec. 17

BOX

 

A. Push Press 5×3, building up.

 

B. Three sets for times of:

10 Toes to Bar

10 Handstand Push-Ups

10 Box Jumps (24″/20″)

Rest 60 seconds

COMPETITORS

 

A. Three sets, not for time, of:

Rope Climbs x 2-3 ascents

Handstand Walk x 15-20 Meters

(or work on Handstand Hold)

L-Sit x 30-45 seconds

 

B. Six sets of:

Push Press + Jerk

Rest 2-3 minutes

 

C. Four sets for times:

Power Clean x 6 reps

Rest 60 seconds

Shoulder to Overhead x 8 reps

Rest 60 seconds

Goal is to work on speed and efficiency here. Ascend in load for each of the four sets.

* Set 1 – 155/105 lbs

* Set 2 – 170/115 lbs

* Set 3 – 185/125 lbs

* Set 4 – 205/135 lbs

 

D. Three sets for times of:

10 Burpees

10 Handstand Push-Ups

10 Box Jumps (24″/20″)

Rest 60 seconds

Wednesday, Dec. 18

BOX

 

A. ME 1000m row. For your best time.

 

B. Complete as many rounds and reps as possible in 6 minutes of:

10 Burpees

15 Shoulder to Overhead (115/75)

…REST 4 min. then…

Complete as many rounds and reps as possible in 6 minutes of:

15 Burpees

20 Shoulder to Overhead (85/55)

COMPETITORS

 

A. For time:

Row 1000 Meters

10 Burpees Over the Erg

15 Shoulder to Overhead (185/135 lbs)

Rest 6 minutes, and then . . .

 

B. For time:

Row 1000 Meters

15 Burpees Over the Erg

20 Shoulder to Overhead (155/105 lbs)

Rest 6 minutes, and then . . .

 

C. For time:

Row 1000 Meters

20 Burpees Over the Erg

25 Shoulder to Overhead (135/95 lbs)

Rest 6 minutes, and then . . .

 

D. For time:

Row 1000 Meters

25 Burpees Over the Erg

30 Shoulder to Overhead (115/75 lbs)

 

 

Thursday, Dec. 19

BOX

 

For time:

800 Meter Run

Five rounds of:

5 Burpees Over Barbell

7 Front Squats (135/95 lbs)

9 Chest to Bar Pull-Ups

800 Meter Run

COMPETITORS

ACTIVE RECOVERY AND MOBILITY

Friday, Dec. 20

BOX

 

A. Take 15 min. to establish a heavy Power Clean & Jerk

 

B. Three Sets of:

6 Deadlifts @ 75% of your 1RM (if known)

Rest 20 seconds

Max Reps Strict Pull-ups

Rest 3 minutes

 

COMPETITORS

 

A. Take 20 minutes to build to a heavy Snatch

(let feel dictate the load – if you feel good, shoot for a new 1-RM, if you feel slow, work lower percentages for speed and mechanics)

 

B. Take 15 minutes to build to a heavy Clean & Jerk

(as with snatch, let feel dictate the load)

 

C. Three sets of:

Deadlift x 6 reps @ 75-80% of your 1-RM (if known)

Rest 20 seconds

Strict Handstand Push-Ups x Max Reps

Rest 3 minutes

 

Saturday, Dec. 21

BOX: MAKE UP MISSED WOD

 

COMPETITORS: WOD not ready in time of publishing

 

 

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