Programming for Mar. 17-21, 2014 - Reebok CrossFit PTY
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Programming for Mar. 17-21, 2014

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Programming for Mar. 17-21, 2014

Programming for Mar. 17-21, 2014

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***NEW Schedule for OPEN WODs next weeks: the box is WALK-IN for performing Open WODs on FRIDAY (the official day, as part of programming) SATURDAY, AND MONDAY. An alternate WOD will be programmed on Monday for those who will not repeat/perform the Open WOD. Remember that submitting your scores ON TIME, ONLINE is YOUR responsibility.***

 

Monday, Mar. 17

 

BOX

WALK-IN for those repeating or performing for the first time OPEN WOD 14.4

 

or Five sets for times of:

20 KB Swings (53/35)

40 Double-Unders

Rest 2 minutes between sets

Aim for unbroken sets

COMPETITORS

 

A. Two sets for quality, not time, of:

Nose-to-Wall Handstand Hold x 60 seconds

L-Sit x 45 seconds

B. Every two minutes, for 12 minutes (6 sets):

Clean & Jerk x 1.1 @ 85-90%

(rest 10 seconds between singles)

C. Back Squat

*Set 1 – 3 reps @ 75%

*Set 2 – 3 reps @ 80%

*Set 3 – 2 reps @ 85%

*Set 4 – 1 rep @ 90%

*Set 5 – 1 rep @ 90-95%

Rest as needed

D. Five sets for times of:

Row or AirDyne 60 Calories

40 Double-Unders

Rest 3 minutes

 

 

Tuesday, Mar. 18

 

BOX

 

A. Back Squat

3 reps @ 75%

3 reps @ 80%

2 reps @ 85%

1 rep @ 90%

1 rep @ 90-95%

 

B. For max reps/meters:

4 minutes of Rowing (sub with 800m run)

3 minutes of Wall Ball Shots (20/14 lb)

2 Minutes of Handstand Push-Ups or Push-Ups

COMPETITORS

 

A. Three sets of:

7/5 Muscle-Ups

10 Burpee Box Jumps (24″/20″)

Run 400 Meters @ 75-80%

Rest 3 minutes

B. Front Squat

*Set 1 – 5 reps @ 60% of 1-RM

*Set 2 – 4 reps @ 70%

*Set 3 – 3 reps @ 80%

*Set 4 – 2 reps @ 90%

*Set 5 – 5 reps @ 80%

Rest 2 minutes between sets

C. Six sets of:

2-Position Snatch

(one from the floor, then the hang)

Rest as needed

Build in loads based on speed and mechanics.

D. For max reps/meters:

4 minutes of Rowing

3 minutes of Wall Ball Shots (30/20 lb)

2 Minutes of Handstand Push-Ups

Wednesday, Mar. 19

 

BOX

 

A. Front Squat

5 reps @ 60% of 1-RM

4 reps @ 70%

3 reps @ 80%

2 reps @ 90%

5 reps @ 80%

 

B. For Time:

12 Power Cleans (135/95)

12 Toes 2 Bar

9 Power Cleans

9 Toes 2 Bar

6 Power Cleans

6 Toes 2 Bar

 

COMPETITORS

 

A. Three sets, not for time, of:

Toes-to-Bar x 10-12 reps

Alternating Pistols x 10 reps (5 each leg)

B. Six sets of:

2-Position Clean

(one from the floor, then the hang)

Rest as needed

C. Back Squat

*Set 1 – 5 reps @ 70%

*Set 2 – 3 reps @ 80%

*Set 3 – 2 reps @ 85%

*Set 4 – 1 rep @ 90%

*Set 5 – 10 reps @ 70-75%

Rest 2 minutes between sets

D. Six sets of:

Row or AirDyne Intervals

2 Minutes @ 85-90%

60 Seconds @ 60-65%

Thursday, Mar. 20

 

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: – Three Rounds For Time:

Run 400m

10 Burpee Box Jumps

Rest 3 min. between rounds

 

COMPETITORS

ACTIVE RECOVERY AND MOBILITY

 

 

Friday, Mar. 21

 

BOX – OPEN WOD 14.4 TO BE ANNOUNCED!!!

 

 

Saturday, Mar. 22

 

Make up a missed WOD (14.4)/come practice a skill

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