Programming for Dec. 2-7, 2013 - Reebok CrossFit PTY
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Programming for Dec. 2-7, 2013

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Programming for Dec. 2-7, 2013

Programming for Dec. 2-7, 2013

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Monday, Dec. 2

Box closed – National Holiday – Do Outdoor WOD below

(Stay tuned to Facebook + Twitter just in case)

 

Outdoor Endurance option:

A. Easy 1-Mile Warm-Up Run

B. Three sets of:

Run 800 Meters @ 90-95%

Rest 4 minutes

 

 

Tuesday, Dec. 3

BOX

 

A. Back Squat

5 reps @ 70-75%, 3 reps @ 80-85%, 1 rep @ 90-95%, 2 reps @ 90%

 

B. Three rounds for time of:

20 Shoulder to Overhead (95/65)

Row 500 Meters (or run 400m)

COMPETITORS

 

A. Five sets of:

Drop Snatch x 1 rep

Rest as needed

 

B. Four sets of:

Snatch x 2 reps @ 75-80%

Rest as needed

 

C. Four sets of:

3-Position Clean @ 70%

(high hang, mid-thigh, floor)

Rest as needed

 

D. Three sets of:

Clean Pull x 3 reps @ 95-100% of 1-RM Clean

Rest 60 seconds

Toes to Bar x 12-15 reps

Rest 60 seconds

 

 

Wednesday, Dec. 4

BOX

 

For time, complete:

50 Wall Ball Shots (20/12 lbs)

40 Kettlebell Swings (24/16 kg)

30 Burpees

20 Pull-ups

10 Man-Makers (45/30 lb DBs)

20 Pull-Ups

30 Burpees

40 Kettlebell Swings

50 Wall Ball Shots

 

COMPETITORS

“12 Days of Thankfulness”

1 250 Meter Row

2 Muscle-Ups

3 Dumbbell Thrusters (55/35 lbs)

4 Burpee Box Jumps (24″/20″)

5 Handstand Push-Ups

6 Chest-to-Bar Pull-Ups

7 Kettlebell Swings (32/24 kg)

8 Single-Arm DB or KB Snatches (4 each arm)

9 Toes to Bar

10 Walking Lunges with Dumbbells (55/35 lbs)

11 Ring Dips

12 Man-Makers (55/35 lb DBs)

Well, it’s not quite Christmas yet, but there might not be a better way to give thanks and earn a Thanksgiving meal than slogging through a fun, longer effort. Follow the movements to the tune of the song 12 days of Christmas. It’ll go like this . . .

1 – 250 Meter Row

2 – 2 Muscle-Ups, 250 Meter Row

3 – 3 DB Thrusters, 2 Muscle-Ups, 250 Meter Row

4 – 4 BBJ, 3 DB Thrusters, 2 Muscle-Ups, 250 Meter Row

. . . and so on.

Post your time, but it’s not my primary concern. Have some fun with friends as you do this and be thankful that your fitness allows you to think things like this are fun.

 

 

Thursday, Dec. 5

BOX

A. 2 x Nose&Toes2Wall HS Hold Max Effort, rest 1 min.

8 Hanstands to negatives

 

B. Every 3 min. For a total of 5 rounds, perform:

5 Clusters (Squat Clean to Thruster 115/75)

7 Toes to Bar

10 Box Jumps

 

COMPETITORS

ACTIVE RECOVERY AND MOBILITY

Friday, Dec. 6

BOX

“Post-Turkey Purge 2013”

 

In teams of two, with only one teammate working at any time, complete three sets for max reps of:

3 Minutes of Shoulder to Overhead (95/65 lbs)

Rest 2 Minutes

3 Minutes of Front Squats (95/65 lbs)

Rest 2 Minutes

3 Minutes of Burpee over Barbell

Rest 2 Minutes

COMPETITORS

 

A. Six sets of:

Clean + 2 Front Squats

Rest 2-3 minutes

Aim to keep all sets at or over 85% of your 1-RM Clean.

 

B. Three sets of:

Clean Pulls x 1.1.1 @ 100% of 1-RM Clean

Rest 2-3 minutes

 

C. Every 2 minutes, for a total of 5 sets (10 minutes), complete the following as quickly as possible:

5 Squat Clean Thrusters (aka, Clusters) (135/95 lbs)

10 Toes to Bar

 

D. Every 2 minutes, for a total of 5 sets (10 minutes), complete the following as quickly as possible:

5 Ground to Overhead (135/95 lbs)

10 Box Jumps (30″/24″)

 

 

Saturday, Dec. 7

Closed – First CrossFit L1 Seminar in Panama @ Reebok CrossFit PTY

 

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