Programming for Feb. 24- Mar. 1, 2014 - Reebok CrossFit PTY
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Programming for Feb. 24- Mar. 1, 2014

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Programming for Feb. 24- Mar. 1, 2014

Programming for Feb. 24- Mar. 1, 2014

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***THE OPEN HAS ARRIVED! ***

Schedule for OPEN WODs next five weeks: they will be performed and judged on FRIDAYS. You can make up for it on Saturdays as long as there is a judge available. Regular programming will continue on Monday. Remember that submitting your scores on time ONLINE is YOUR responsibility.

If you think you have a chance to go to Regionals, you must coordinate yourself for the equipment and somebody to film you.

 

Monday, Feb. 24

 

BOX

 

A. E.M.OM. 8 Minutes (do your HWK, have your numbers ready!!)

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

 

B. CrossFit Games Open 11.3

Complete as many rounds and reps as possible in 5 minutes of:

Squat Clean and Jerk (165/110 lbs)

 

“In this movement, the barbell goes from ground to overhead with the athlete passing through a full squat position while the barbell is racked on the shoulders. This can be a full-squat-clean-thruster, a power-clean-front-squat-split-jerk, or anything in between as long as the three key positions are reached. The barbell begins on the ground. Touch and go is permitted. No bouncing. The athlete must pass through a full squat with hips below knees. The barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the heels.”

COMPETITORS

A. Every 90 seconds for 12 minutes (8 sets): Front Squat

*Set 1 – 3 reps @ 70%

*Set 2 – 3 reps @ 75%

*Set 3 – 2 reps @ 80%

*Set 4 – 2 reps @ 85%

*Set 5 – 1 rep @ 90%

*Set 6 – 1 rep @ 90%

*Set 7 – 1 rep @ 95%

*Set 8 – 1 rep @ 95%

 

B. Every minute, on the minute, for 12 minutes:

Clean

Loads per minute by %: 60, 65, 70, 75, 80, 80-85, 85, 85-90, 90, 90-95, 95, 95+

 

C. CrossFit Games Open 11.3

Complete as many rounds and reps as possible in 5 minutes of:

Squat Clean (165/110 lbs)

Jerk (165/110 lbs)

Tuesday, Feb. 25

 

BOX

 

Three Sets For Times (ME each set, write time on board for each, aim for negative splits!)

 

50 Double-Unders

15 Toes to Bar

15 Handstand Push-Ups

Rest 3 minutes between each set

 

COMPETITORS

 

A. Three sets for times of:

50 Double-Unders

15 Toes to Bar

15 Handstand Push-Ups

Rest 3 minutes

B. Every minute, on the minute, for 10 minutes:

Snatch x 1.1 @ 80% of 1-RM

(rest 10 seconds between singles)

C. Four sets of:

Halting Snatch Deadlift + Snatch Pull @ 95-100%

Rest as needed

D. Three sets of:

Weighted GHD Hip Extension x 8 reps @ 4022

Rest 60 seconds

Ring Dips x 15-20 reps

Rest 60 seconds

Wednesday, Feb. 26

 

BOX

 

A. Review/Practice “Shoulder to Overhead” Movements and Standards (20 min.)

 

B. CHIPPER for time: (Time Cap 15 min.)

500 meter row

10 Burpee Box Jump-Overs (24”/20”)

20 Toes-to-Bar

30 Shoulder to Overhead (115/75 lbs)

40 Kettlebell Swings (24/16 kg)

50 Double Unders

 

COMPETITORS

 

A. Every 90 seconds, for 9 minutes (6 sets):

Back Squat x 3 reps @ 80% of 1-RM

B. Complete as many rounds and reps as possible in 4 minutes of:

500 meter row

10 Burpee Box Jump-Overs (24”/20”)

20 Toes-to-Bar

30 Shoulder to Overhead (115/75 lbs)

40 Kettlebell Swings (24/16 kg)

50 Double Unders

Rest exactly 3 minutes, and then . . .

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

500 meter row

10 Burpee Box Jump-Overs (24”/20”)

20 Toes-to-Bar

30 Shoulder to Overhead (115/75 lbs)

40 Kettlebell Swings (24/16 kg)

50 Double Unders

Rest exactly 3 minutes, and then . . .

D. Complete for time:

500 meter row

10 Burpee Box Jump-Overs (24”/20”)

20 Toes-to-Bar

30 Shoulder to Overhead (115/75 lbs)

40 Kettlebell Swings (24/16 kg)

50 Double Unders

 

Thursday, Feb. 27

 

BOX – OPEN PARTICIPANTS:

ACTIVE RECOVERY AND MOBILITY, YOUR CHOICE IN PREP FOR TOMORROW’S OPEN WOD. (Your guess as to what’s coming is as good as ours :) … we recommend 15-20 min. of either very light rowing, bike, a walk around the block then stretching, foam rolling, etc.) AND if you want to WOD anyway, here is good one that won’t (maybe) kill you the next day:

OPTIONAL WOD:

800m Run

50 AbMat Sit-ups

600m Run (2do PM)

40 AbMat Sit-Ups

400m Run

30 AbMat Sit-ups

200m Run

20 AbMat Sit-Ups  

COMPETITORS

ACTIVE RECOVERY AND MOBILITY

 

Friday, Feb. 28

 

BOX

 

OPEN WOD 14.1 TO BE ANNOUNCED!!!

 

Saturday, Mar. 1

 

Box Closed, Carnavales

 

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