Programming for Nov. 18-23, 2013 - Reebok CrossFit PTY
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Programming for Nov. 18-23, 2013

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Programming for Nov. 18-23, 2013

Programming for Nov. 18-23, 2013

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Esta Juventud de hoy!... Los padres deseando que saque buenas notas y ella day dreaming sobre como va a breakup los reps and sets en el WOD.

Esta Juventud de hoy!… Los padres deseando que saque buenas notas y ella day dreaming sobre como va a breakup los reps and sets en el WOD.

*TEAM WOD ON FRIDAY (3 ppl)

 

Monday, Oct. 21

BOX

 

A. E.M.O.M., for 10 minutes: 1 Hang Power Snatch + 1 OHS (hang just above the knee/1 challenging weight across sets, not building up)

 

B. E.M.O.M., for 10 minutes:

20 Double Unders

10 Toes to Bar

10 Double Unders

 

COMPETITORS

 

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

Hang Snatch + Snatch

(perform hang snatch from just above the knee – all sets should be performed between 75-85% of 1-RM snatch)

 

B. Three sets of:

Snatch Deadlift x 3 reps @ 110% of 1-RM Snatch

Rest 45 seconds

Strict Handstand Push-Ups x 10-15 reps

(if 15 reps is easy, use a deficit, and build it as high as necessary to make the rep range challenging for you)

Rest 45 seconds

 

C. Back Squat

*Set 1 – 5 reps @ 70-75%

*Set 2 – 3 reps @ 80-85%

*Set 3 – 1 rep @ 90-95%

Sets 4-8 – 3 reps @ 85-87%

Rest 2 minutes between sets.

 

D. Every minute, on the minute, for 6 minutes:

20 Double-Unders

10 Toes to Bar

10 Double-Unders

 

OPTIONAL A.M./Additional Session:

A. Easy 1-Mile Warm-Up Run

B. Five sets of:

Run 400 Meters @ 85-90%

Rest 3 minutes

Goal is to hold same paces established last Monday.

Tuesday, Oct. 22

BOX

 

A. Back Squat

5 reps @ 70-75%

3 reps @ 80-85%

1 rep @ 90-95%

3 reps @ 85-87%

 

B. AMRAP – 10 min.

6 Ring Dips

8 Pull-ups

10 Push Press (75/55)

 

COMPETITORS

 

A. Three sets, not for time, of:

Handstand Walk x 10-20 Meters

Muscle-Ups x 4-8 reps

Kettlebell Snatch x 8-10 reps each arm

 

B. Six sets of:

Hang Clean + Power Clean + Jerk

(perform from high hang – keep chest vertical)

Rest 2 minutes

 

C. Three sets of:

Behind the Neck Jerk x 1 rep

Rest 60-90 seconds

Weighted Pull-Up x 2-3 reps

Rest 60-90 seconds

 

D. Complete as many rounds and reps as possible in 6 minutes of:

10 Ring Dips

10 Pull-Ups

Wednesday, Oct. 23

BOX

 

A. For times (*NO racks, from floor)

FRONT SQUATS, rest exactly 60s between sets

Men’s rep scheme/Rxweight: 12-9-6 (165 lbs.) Scale accordingly

Women’s rep scheme/Rxweight: 9-7-5 (115 lbs.) Scale accordingly

 

B. 3 Rounds of 1 min. ME Box Jumps, rest 1 min. between rounds.

 

C. Optional: Row/Run 2k

 

COMPETITORS

 

A. Front Squat

*Set 1 – 5 reps @ 70-75%

*Set 2 – 3 reps @ 80-85%

*Set 3 – 1 rep @ 90-95%

Sets 4-6 – 2 reps @ 85%

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

Tall Box Jump x 1.1.1

(jump up, step down to a lower box, reset, jump again)

Rest 30 seconds

 

C. Males

For times:

250 lb Front Squat x 12 reps

(must take it from the floor)

Rest exactly 60 seconds

250 lb Front Squat x 9 reps

Rest exactly 60 seconds

250 lb Front Squat x 6 reps

Rest exactly 60 seconds

 

Females

For times:

165 lb Front Squat x 9 reps

(must take it from the floor)

Rest exactly 60 seconds

165 lb Front Squat x 7 reps

Rest exactly 60 seconds

165 lb Front Squat x 5 reps

Rest exactly 60 seconds

NOTE – Many of you will need to scale, which is fine, but please select a weight that is challenging.

 

OPTIONAL Additional Session:

A. Easy 2000 Meter Row @ 75-80%

B. Six sets for times of:

Row 500 Meters

Rest exactly 90 seconds

Goal is to keep all sets within 3 seconds of each other. This will mean that your perceived rate of exertion must increase during each set of this session.

 

Thursday, Oct. 24

BOX

 

A. 1RM Clean, 20 min. to establish

 

B. For times:

15 C2B Pull-ups

Rest exactly 60 seconds

12 C2B Pull-ups

Rest exactly 60 seconds

9 C2B Pull-ups

 

COMPETITORS

ACTIVE RECOVERY AND MOBILITY

Friday, Oct. 25

BOX

Team WOD! : In teams of three, alternating complete rounds, complete five rounds each for time of:

 

5 Thrusters (135/95)

10 Kettlebell Swings (70/53)

20 Double-Unders

COMPETITORS

 

A. Take 20 minutes to build to a heavy Snatch

(let feel dictate how heavy you go today – doesn’t need to be a PR, but if it feels good, let it happen)

B. Take 20 minutes to build to a heavy Clean & Jerk

(again, let feel dictate)

C. For times:

12 Muscle-Ups (ladies 9 muscle-ups)

Rest exactly 60 seconds

9 Muscle-Ups (ladies 7 muscle-ups)

Rest exactly 60 seconds

6 Muscle-Ups (ladies 5 muscle-ups)

**Tomorrow’s training is best performed at a regulation track. You will need to take with you a kettlebell (32/24 kg) and a jump rope. Please plan ahead to make this happen.

 

Saturday, Oct. 26

BOX

MAKE UP MISSED WOD

COMPETITORS

WOD not yet released at the time of this post. Check Invictus Competitors later.

 

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