Programming for Nov. 11-16, 2013 - Reebok CrossFit PTY
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Programming for Nov. 11-16, 2013

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Programming for Nov. 11-16, 2013

Programming for Nov. 11-16, 2013

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Monday, Nov. 11

CERRADOS (oficialmente)

(extraoficialmente abiertos de 12md a 3pm, informal y open box)

 

 

Tuesday, Nov. 12

BOX

A. Back Squat

*Set 1 – 5 reps @ 70-75%

*Set 2 – 3 reps @ 80-85%

*Set 3 – 1 rep @ 90-95%

 

B. Three sets for max reps of:

30 seconds of Pull-Ups

30 seconds of Rest

30 seconds of Burpees

30 seconds of Rest

 

C. Optional:

Easy mile warm-up +

Two sets of:

Run 400 Meters @ 85-90%

Rest 3 minutes

COMPETITORS

 

A. Three sets, not for time, of:

Handstand Walk x 10-15 Meters

L-Sit x 15-30 seconds

15′ Rope Climb x 2 ascents

(start climbs from a seated position)

 

B. Six sets of:

Hang Clean + Push Press + Jerk

(perform from high hang – keep chest vertical)

Rest 2 minutes

 

C. Two sets for times of:

100 Double-Unders

75 Kettlebell Swings (24/16 kg)

50 Push Press (75/53 lbs)

Rest 5 minutes

Wednesday, Nov. 13

BOX

 

A.  Three rounds, not for time:

Handstand Hold (60s)

L-Sit (ME)

 

B.  Two sets for times of:

100 Double-Unders

50 Kettlebell Swings (53/35)

50 Push Press (75/55 lbs)

Rest 5 minutes

 

COMPETITORS

 

A. Front Squat

*Set 1 – 5 reps @ 70%

*Set 2 – 3 reps @ 80%

*Set 3 – 1 rep @ 90%

Sets 4-8 – 5 reps @ 75%

Rest 2 minutes between sets.

 

B. Five sets of:

Muscle Snatch x 1 rep

(build to heavy muscle snatch over the course of the five sets

Rest 30 seconds

Stationary Dips x 15-20 reps

(add weight if you can make all 20 reps at bodyweight)

Rest 30 seconds

 

C. Three sets of:

Snatch Pull x 3 reps @ 100% of 1-RM Snatch

Rest 45 seconds

GHD Sit-Ups x 15-20 reps

Rest 45 seconds

 

 

Thursday, Nov.14

 

Box

 

A. Front Squat

*Set 1 – 5 reps @ 70%

*Set 2 – 3 reps @ 80%

*Set 3 – 1 rep @ 90%

*Set 4- 5 reps @ 75%

 

B. 10-9-8-7-6-5-4-3-2-1

OHS (115/75)

20 AbMat Sit-ups between each set and ending (10 sets).

COMPETITORS

ACTIVE RECOVERY AND MOBILITY

Friday, Nov. 15

BOX

 

A. E.M.O.M. 15 min. 1 Hang Power Clean + 1 Hang Clean

 

B. 10-1 (ME!!)

Box Jumps (30/24)

T2B

COMPETITORS

A. Three sets, not for time, of:

Box Jumps x 10-12 reps

(just work on establishing a good rhythm while still hitting competition standards)

Unbroken Pistols x 4-6 reps each leg

Unbroken Toes to Bar x 10-12 reps

 

B. Back Squat

*Set 1 – 5 reps @ 70-75%

*Set 2 – 3 reps @ 80-85%

*Sets 3-5 – 1 rep @ 90-95%

Rest 2 minutes between sets.

 

C. Every minute, on the minute, for 20 minutes:

Hang Clean + Clean

Minutes:

1-2 @ 50% of 1-RM Clean

3-4 @ 60%

5-8 @ 70%

9-12 @ 75%

13-16 @ 80%

17-20 @ 85-90%

 

D. Three sets of:

Weighted Hip Extensions x 6-8 reps @ 4022

Rest 60 seconds

Strict Toes to Bar x 6-8 reps @ 3010

Rest 60 seconds

 

 

Saturday, Nov. 16

BOX

MAKE UP MISSED WOD

COMPETITORS

 

A. Three sets, not for time, of:

Unbroken Muscle-Ups x 4-8 reps

Unbroken Double-Unders x 40-50 reps

Unbroken Strict Handstand Push-Ups x Max reps

 

B. For Max Reps:

2 Minutes of Shoulder to Overhead (205/140 lbs)

Rest 4 minutes

2 Minutes of Shoulder to Overhead (185/125 lbs)

Rest 4 minutes

2 Minutes of Shoulder to Overhead (155/105 lbs)

C. 3 Minutes of Rowing for Max Meters

Rest exactly 2 minutes, and then . . .

 

For time:

75 Pull-Ups (ladies – 60 pull-ups)

Row 1000 Meters

 

Score separately:

954 Meters, 5:03

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