Programming for Feb. 17-22, 2014 - Reebok CrossFit PTY
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Programming for Feb. 17-22, 2014

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Programming for Feb. 17-22, 2014

Programming for Feb. 17-22, 2014

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*** As part of our Open Prep, we will be doing a lot of work with partners to judge and correct our movements so they are perfected and standards are ALWAYS met.

Recuerden Actividad del Sabado, Fundraising para el Regionals Team. Details HERE.

 

Monday, Feb. 17

BOX

A. Every minute, on the minute, for 8 minutes:

Front Squat x 3 reps @ 80-85%

 

B. Every minute, on the minute, for 6 minutes:

5 Power Cleans (135/95 lbs)

10 Chest-to-Bar Pull-Ups

“Goal is to race through sets as quickly as possible, then rest the remainder for the minute. Note times to completion in each of the 6 sets.”

COMPETITORS

 

A. Every minute, on the minute, for 8 minutes:

Front Squat x 3 reps @ 80-85%

B. Six sets of:

Power Clean + Clean

Rest as needed

C. Every minute, on the minute, for 6 minutes:

5 Power Cleans (185/125 lbs)

10 Chest-to-Bar Pull-Ups

Goal is to race through sets as quickly as possible, then rest the remainder fo the minute. Note times to completion in each of the 6 sets.

D. For time:

60 Box Step-Ups (24″/20″) with Front-Racked Barbell (115/75 lbs)

 

Tuesday, Feb. 18 

BOX

A. Gymnastics Skill Practice: Handstand Push-ups (if you are just starting, progressions for a Handstand) 20 min.

 

B. “Randy

75 Power Snatches For Time (75/55)

Time Cap: 10 min. KILL IT.

 

COMPETITORS

 

A. Three sets, not for time, of:

Handstand Walk x 15 meters

L-Sit x 45-60 seconds

15′ Rope Climbs x 2-3 ascents

 

B.Six sets of:

Hang Snatch + Snatch

Rest as needed

Build over the course of the six sets.

 

C. Complete as many round and reps as possible in 7 minutes of:

1 Muscle-Up

1 Squat Snatch (155/105 lbs)

2 Muscle-Ups

2 Squat Snatches

3 Muscle-Ups

3 Squat Snatches

. . . and so on up the ladder.

Rest exactly 5 minutes, and then…

 

D. Complete as many rounds and reps as possible in 7 minutes of:

Row 250 Meters

15 Handstand Push-Ups

60 Double-Unders

(Count every 10 meters on the erg as 1 rep…so each round equals 100 reps for scoring purposes.)

 

Wednesday, Feb. 19

 

BOX

 

A. Deadlift

*Set 1 – 8 reps @ 55% of 1-RM

*Set 2 – 6 reps @ 65%

*Set 3 – 4 reps @ 75%

*Set 4 – 3 rep @ 85%

*Set 5 – 2 rep @ 95%

Get ready to find and kill your new max this Saturday!! 12:00 PM

 

B. For time:

60 Box Step-Ups (24″/20″) with Front-Racked Barbell (115/75 lbs)

 

COMPETITORS

 

A. Deadlift

*Set 1 – 8 reps @ 55% of 1-RM

*Set 2 – 6 reps @ 65%

*Set 3 – 4 reps @ 75%

*Set 4 – 2 rep @ 85%

*Set 5 – 1 rep @ 95%

*Set 6 – 2-3 reps @ 100+

Rest 2-3 minutes between sets.

This is the last day of our deadlift cycle. Your goal is to hit 2-3 reps at 100% of the 1-RM you chose to use on January 1, 2014. Go hard, but be safe…do not allow mechanical failure just to prove your grit.

 

B. Three sets, not for time, of:

Weighted GHD Hip Extensions x 8 reps @ 2012

Rest as needed

Chinese Plank x 45-60 seconds

Rest as needed

 

C. Row 3000 Meters @ 80-85%

Rest up, be ready for Friday and Saturday.

 

Thursday, Feb. 20

BOX – OPEN WOD 12.3

WORK IN PARTNERS:

– Come up with your warm-up

– Review Movement Standards

– Observe and correct each other’s movements

– Discuss communication during the WOD (scorekeeping, “no reps”, etc.)

– Set goals

– As a judge you are responsible for writing your athlete’s score on the whiteboard

 

Complete as many rounds and reps as possible in 18 minutes of:

15 Box jumps, 24/20 box

115/75 pound Push press, 12 reps

9 Toes-to-bar

COMPETITORS

ACTIVE RECOVERY AND MOBILITY

 

Friday, Feb. 21

 

BOX

 

Back Squat

4 reps @ 70%, 3 reps @ 80%, 2 reps @ 85%, 1 rep @ 95%, 1 rep @ 101% or +

Rest 2 minutes between sets.

 

B. Complete as many rounds and reps as possible in 7 minutes of:

10 Overhead Squats (95/65 lbs – taken from the floor)

10 Burpees Over the Barbell

 

COMPETITORS

 

A. Split Jerk

*Set 1 – 55%

*Set 2 – 65%

*Set 3 – 75%

*Set 4 – 80%

*Set 5 – 85%

*Set 6 – 90%

*Set 7 – 95%

*Set 8 – 101-105% of previous 1-RM

Rest as needed

 

B. Back Squat

*Set 1 – 4 reps @ 70%

*Set 2 – 3 reps @ 80%

*Set 3 – 2 reps @ 85%

*Set 4 – 1 rep @ 90%

*Set 5 – 1 rep @ 95%

*Set 6 – 1 rep @ 101%

*Set 7 – 1 rep @ 101-105%

*Set 8 (Optional) – 1 rep @ 105+%

Rest 2-4 minutes between sets.

These percentages should be based off of your 1-RM back squat from the beginning of the cycle.

 

C. For max meters:

8 Minutes of Rowing on Concept 2 Erg

Rest exactly 2 minutes, and when the running clock hits 10:00, perform the following…

 

D. Complete as many rounds and reps as possible in 3 minutes of:

10 Overhead Squats (135/95 lbs – taken from the floor)

10 Burpees Over the Barbell

 

Saturday, Feb. 22

9:00-12:00 MAKE UP A MISSED WOD or PRACTICE A SKILL

SPECIAL EVENT! PR SATURDAY!! STARTING AT 12:00 P.M. (See FB Event)

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