Programming for Mar. 31- April 5, 2014 - Reebok CrossFit PTY
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Programming for Mar. 31- April 5, 2014

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Programming for Mar. 31- April 5, 2014

Programming for Mar. 31- April 5, 2014

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PLEASE READ: The Open is over this week!! CONGRATULATIONS to all of you who fought to the last second, figured out new weights and/or new movements, hit PRs, or conquered their WOD demons!! You guys are what the Open is all about and on behalf of the CFPTY crew, we are so proud of you!!

But heads up! The battle isn’t over yet. The coming weeks we will be prepping you for your next battle ground:

THE FITTEST OF THE BOX Competition – Sunday, April 27th. We will use this week to take a little break from all the excitement of the Open and just do some good ol’ fun WODs so we can start next week fresh and be ready to go hard (or go home)!!!

Monday, Mar. 31

 

“Helen” – Three rounds for time:

Run 400 meters

21 KB Swings (35/53)

12 Pull-ups

 

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

Tuesday, Apr. 1

 

A. Front Squat

5 reps @ 60% of 1RM

3 reps @ 80%

1 rep @ 90%

5 reps @ 75-80%

5 reps @ 80-85%

 

B. Set some PRs:

1- Max Box Jump (for height)!!

2- Max UB Double-Unders

3- Max STRICT Pull-ups

Optional: perform “Helen” if you did not do so on Monday.

 

 

Wednesday, Apr. 2

 

A. Back Squat

5 reps @ 70% of 1-RM

3 reps @ 80%

1 rep @ 90%

10 reps @ 75-80%

 

B. Row 2km For Time (keep this number in your records)

 

C. 150 Abs, your choice. Find your partner for tomorrow’s WOD!!!

 

 

Thursday, Apr. 3

 

Partner WOD!

 

50 Double Unders each (one after the other)

50 Handstand Push-ups while partner holds in HS, alternate as needed

50 Toes to Bar while partner holds in dead hang, alternate as needed

50 Shoulder to Overhead (95/65) while partner holds bar on front rack
50 Front Rack Lunge Steps, alternating  

 

 

Friday, Apr. 4

 

TEAM “MURPH”

In teams of 3… For time…

 

1 mile Run

100 Pull-ups

200 Push-ups

300 Squats

1 mile Run

 

*Teams must run both miles together.

**One team member works at a time for pull-ups, push-ups, squats… partition reps as you please.***

 

Saturday, Apr. 5

 

Make up a missed WOD/come practice a skill

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