Programming for Mar. 24-29, 2014 - Reebok CrossFit PTY
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Programming for Mar. 24-29, 2014

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Programming for Mar. 24-29, 2014

Programming for Mar. 24-29, 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. 24

 

BOX

 

WALK-IN for those repeating or performing for the first time OPEN WOD 14.5

 

Four sets for times:

Row 500 Meters or Run 600m (segundo PM)

25 DB Shoulder to Overhead (35/20)

Rest 3 minutes

COMPETITORS

 

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

Strict Handstand Push-Ups x Max Reps

Chinese Plank x 60 seconds each side

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

Strict Shoulder Press x 1 rep

Build over the course of the 10 minutes so that by minute 8 you are at 90% of your 1-RM.

C. Pick up immediately after your 10th minute of shoulder press at that weight with…

Every minute, on the minute, for 10 minutes:

Push Press x 1 rep

Build over the course of the 10 minutes to today’s heaviest single.

D. Four sets for times:

AirDyne 75 Calories or Row 500 Meters (AD preferred)

95/65 lb Shoulder to Overhead x 25 reps

Rest 3 minutes

(note whether you rowed or rode Satan’s cycle)

 

Tuesday, Mar. 25

 

BOX

 

A. Back Squat

5 reps @ 70%

3 reps @ 80%

2 reps @ 85%

1 rep @ 90%

10 reps @ 75%

 

B. Every minute on the minute for 12 minutes:

Odd Minutes: 10 Hang Squat Cleans (95/65)

Even Minutes: 10/7 Chest to Bar Chin-ups

 

COMPETITORS

 

A. Three sets, not for time, of:

15′ Rope Climbs x 2-3 ascents

(legless if you can do so safely, then grip with feet before you touch and come down)

L-Sit x 30-45 seconds

B. Five sets of:

Snatch x 1.1.1

(rest 10 seconds between singles)

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 @ 75%

Rest 2 minutes between sets

If you performed your set of 10 at 75% last week, go to 77%.

D. Every minute on the minute for 20 minutes:

Odd Minutes: 115/75 lb Hang Squat Clean x 10 reps

Even Minutes: Muscle-Ups x 3-6

 

 

Wednesday, Mar. 26

 

BOX

 

A. Front Squat

5 reps @ 60% of 1-RM

3 reps @ 80%

1 rep @ 90%

5 reps @ 75%

5 reps @ 80%

 

B. Three rounds for time of:

20 Wall Ball Shots (20/14 lb)

20 Toes to Bar

COMPETITORS

 

A. Front Squat

*Set 1 – 5 reps @ 60% of 1-RM

*Set 2 – 3 reps @ 80%

*Set 3 – 1 rep @ 90%

*Set 4 – 5 reps @ 75%

*Set 5 – 5 reps @ 80%

Rest 2 minutes between sets

B. Five sets of:

Clean x 1.1.1

(rest 10 seconds between singles)

Rest as needed

C. Three rounds for time of:

20 Wall Ball Shots (30/20 lb)

20 Toes to Bar

D. Six sets for max calories of:

60 seconds of Airdyne or Rowing

Rest 60 seconds

 

 

Thursday, Mar. 27

 

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:

 

On the minute, every minute, for 12 minutes:

20 Double-Unders + Max Reps Push-Ups

 

(“Be smart here!!! The goal is max number of push-ups completed at the end of the 12 minutes, but consider how many you want to complete in each minute – exhausting yourself to complete failure in the early sets is not likely to be your best strategy.” -CJ MARTIN)

COMPETITORS

ACTIVE RECOVERY AND MOBILITY

 

Friday, Mar. 28 – OPEN WOD 14.5 TO BE ANNOUNCED!!!

 

 

Saturday, Mar. 29

 

Make up a missed WOD (14.5)/come practice a skill

 

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