Programming for Mar. 10-15, 2014 - Reebok CrossFit PTY
68 Street & Israel Ave. San Francisco | info@crossfitpty.com
 | 507 - 396 2535
              

Programming for Mar. 10-15, 2014

Home
WOD
Programming for Mar. 10-15, 2014

Programming for Mar. 10-15, 2014

By There are no tags 0 comments

*** 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.***

***We are SO proud to have so many of our athletes participating in the Open!! Help us to move things along swiftly by doing the Online 2014 Judge’s Course. https://oc.crossfit.com/

 

Monday, Mar. 10

Box:

A. For Time: (TC – 15 min.)

15 Thrusters (115/75 lbs)

15 C2B Pull-ups

12 Thrusters

12 C2B Pull-ups

9 Thrusters

9 C2B Pull-ups

6 Thrusters

6 C2B Pull-ups

3 Thrusters

3 C2B Pull-ups

 

B. 3 x ME hold L-sit

COMPETITORS

A. Two sets of:

Accumulate 60 seconds in an L-Sit

Accumulate 60 seconds in a Handstand Hold

(Choices in order of preference – Freestanding, Nose-to-Wall, Heels to Wall)

Accumulate 60 seconds Front Leaning Rest on Rings

(the top of the push-up position with rings 1″ off the ground)

 

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

Clean & Jerk x 1.1.1 @ 75-80%

(rest 10 seconds between singles)

 

C. For time:

15 Thrusters (135/95 lbs)

5 Rope Climbs (15′)

12 Thrusters

4 Rope Climbs

9 Thrusters

3 Rope Climbs

6 Thrusters

2 Rope Climbs

3 Thrusters

1 Rope Climb

 

D. 10 Minutes of AirDyne @ 80-85% effort

 

Tuesday, Mar. 11

 

BOX

 

A. 20 min. to practice Squat Clean technique. Build up to a heavy single for the day.

 

B. E.M.O.M. for 10 minutes of 3 Squat Cleans @ 70% of your heavy single.

 

COMPETITORS

 

A. Every minute, on the minute, for 6 minutes, complete:

5 Squat Cleans (175/115 lbs)

Work for speed and efficiency, and then bring breathing and focus back to calm state before your next set.

B. Three sets for max reps of:

60 seconds of Shoulder to Overhead (175/115 lbs)

Rest 2 minutes

Key is to work on efficiency to keep rep ranges close on all three sets – use your legs, drive yourself under the barbell, and stand up to full extension before bringing the barbell down.

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

10 Chest-to-Bar Pull-Ups

10 Ring Dips

Rest exactly 3 minutes, and then . . .

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

20 Wall Ball Shots (30/20 lbs)

10 Toes to Bar

 

Wednesday, Mar. 12

 

BOX

 

A. Five sets of: Back Squat x 3 reps

(can be building up or across…“let feel dictate load, if you feel good, go heavy”)

 

B. AMRAP 3 min. Max Effort!!! Complete as many rounds and reps as possible of:

20 Wall Ball Shots (30/20 lbs)

10 Toes to Bar

Rest 3 min. and REPEAT. Push to beat your first score.

COMPETITORS

 

A. Three sets for times of:

12 Overhead Squats (115/75 lbs)

10 Box Jumps (30″/24″)

8/6 Muscle-Ups

Rest 3 minutes

B. Five sets of:

Back Squat x 2-3 reps

(let feel dictate load, if you feel good, go heavy)

Rest 3-4 minutes

C. For max meters:

4 minutes of Rowing

Rest 4 minutes

2 minutes of Rowing

Rest 2 minutes

1 minute of Rowing

Thursday, Mar. 13

 

BOX

OPEN PARTICIPANTS:

ACTIVE RECOVERY AND MOBILITY, YOUR CHOICE IN PREP FOR TOMORROW’S OPEN WOD. 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…

 

OPTIONAL WOD: “Annie”

50-40-30-20 and 10 rep rounds of:

Double-unders

Sit-ups

 

COMPETITORS

ACTIVE RECOVERY AND MOBILITY

 

Friday, Mar. 14

 

BOX – OPEN WOD 14.3 TO BE ANNOUNCED!!!

 

Saturday, Mar. 15

 

Make up a missed WOD (14.3)/come practice a skill

 

There are no comments yet, but you can be the first



Leave a Reply