Programming for Nov. 25-30, 2013 - Reebok CrossFit PTY
68 Street & Israel Ave. San Francisco | info@crossfitpty.com
 | 507 - 396 2535
              

Programming for Nov. 25-30, 2013

Home
WOD @es
Programming for Nov. 25-30, 2013

Programming for Nov. 25-30, 2013

By There are no tags 0 comments

***Partner WOD! on Friday!!***

2013-09-20 20.07.44

Monday, Nov. 25

BOX

 

A. Back Squat

5 reps @ 70-75%

3 reps @ 80-85%

1 rep @ 90-95%

2 reps @ 87-90%

 

B. Four rounds for time of:

15 Pull-Ups

20 Kettlebell Swings (24/16 kg)

40 Double-Unders

 

COMPETITORS

 

A. Every minute, on the minute, for 8 minutes: Snatch x 2 reps

(all sets should be performed between 80-90% of 1-RM snatch)

 

B. Back Squat

*Set 1 – 5 reps @ 70-75%

*Set 2 – 3 reps @ 80-85%

*Set 3 – 1 rep @ 90-95%

Sets 4-8 – 2 reps @ 87-90%

Rest 2 minutes between sets.

 

C. Five rounds for time of:

15 Pull-Ups

20 Kettlebell Swings (24/16 kg)

40 Double-Unders

 

OPTIONAL A.M./Additional Session:

A. Easy 1-Mile Warm-Up Run

B. Four sets of:

Run 600 Meters @ 90-95%

Rest 4 minutes

Goal is to keep the pace established on last Monday’s 400 meter repeats, and hold that for the 600 meters. You have fewer working sets and a longer break, but your perceived rate of exertion will have to increase if you are going to hold your pace.

Tuesday, Nov. 26

BOX

 

A. 5 sets of 1 Power Jerk Power from the rack, building up.

 

B. Three sets for times of:

Run 400m

15 Burpee Box Jumps

Rest 2 min. between sets

COMPETITORS

 

A. Three sets, not for time, of:

Muscle-Ups x 4-8 reps

L-Sit x 30-45 seconds

Weighted Pistols x 5 reps each leg

 

B. Three sets of:

Jerk Balance x 3 reps

Rest as needed

 

C. Six sets of:

Power Clean + Jerk

Rest 2 minutes

 

D. Three sets for times of:

Row 500 Meters

15 Burpees Over the Erg

Rest 2 minutes

 

 

Wednesday, Nov. 27

BOX

 

A. Front Squat

5 reps @ 70-75%

3 reps @ 80-85%

1 rep @ 90-95%

3 reps @ 80-85%

 

B. 2 Rounds, for MAX REPS of each:

Max UB Toes2Bar

Rest 60s

2 minutes of Double Unders (NO singles, max Burpees for those that don’t have DUs, you can also take this moment to try your best to get your Double Unders)

Rest 60s

Max UB Push-ups

Rest 2 min.

Repeat :)

 

COMPETITORS

 

A. Front Squat

*Set 1 – 5 reps @ 70-75%

*Set 2 – 3 reps @ 80-85%

*Set 3 – 1 rep @ 90-95%

Sets 4-8 – 3 reps @ 80-85%

Rest 2 minutes between sets.

 

B. Three sets for max reps of:

Unbroken Strict Handstand Push-Ups

Rest 60 seconds

 

C. Two sets for max reps of:

Unbroken Kipping Handstand Push-Ups

Rest 60 seconds

 

D. For max reps:

3 Minutes of Double-Unders

 

Optional/Additional Conditioning Session:

 

A. Ten sets of:

60 Seconds of AirDyne for Max Calories

60 Seconds of Active Rest (stay seated and move pedals slowly, or get up and walk around)

If you don’t have an AirDyne, you can follow this same interval domain on a Watt Bike, Concept 2 or in a swimming pool.

 

Thursday, Nov. 28

BOX

 

A. 2 Rounds, not for time (warm-up/skilll):

 

1 min. Nose-Toes2Wall Handstand Hold

5 Handstands + negatives (you will do a handstand then lower yourself VERY slowly to the ground or stacked AbMats, you will do this even if you have HSPUs already, this will strengthen your mechanics. Please do not let yourself collapse, use as many abmats as needed.)

 

B. AMRAP – 15 min.

 

5 Hang Power Cleans (115/75) *these should be FAST, scale accordingly*

10 Front Squats (**same weight as HPCs)

15 Wall Balls

 

COMPETITORS

ACTIVE RECOVERY AND MOBILITY

Friday, Nov. 29

BOX

 

Partner WOD!!

In teams of two, alternate tasks to complete 5 sets each of:

 

7 Deadlifts (225/155)

14 Chest-To-Bar Pull-Ups

400 Meter Run

COMPETITORS

 

A. Five sets of:

Front Squat x 1 rep

* Loading – 70%, 80%, 85%, 90%, 95%

Rest as needed between sets

B. Take 15-20 minutes to build to a heavy Clean & Jerk

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

C. Three rounds for time of:

Row 500 Meters

175/115 lb Clean & Jerk x 10 reps

Chest-to-Bar Pull-Ups x 20 reps

 

Saturday, Nov. 30

BOX

MAKE UP MISSED WOD

COMPETITORS

 

A. Take 15 minutes to build to a 85-90% of 1-RM Snatch

 

B. Three rounds for time of:

400 Meter Run

155/105 lb Power Snatch (or full) x 6 reps

Muscle-Ups x 6 reps

Rest exactly 4 minutes, and then . . .

 

C. Three rounds for time:

315/205 lb Deadlift x 10 reps

Handstand Push-Ups x 15 reps

Double-Unders x 30 reps

Optional/Additional Session:

 

A. Take a long, slow hike – preferably in some kind of terrain and away from the city. Let this session be active meditation or mentally restorative with friends. Get out of the gym, enjoy the outdoors and get some blood flowing.

 

There are no comments yet, but you can be the first



Leave a Reply