Programming for Sept. 16-21, 2013 - Reebok CrossFit PTY
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Programming for Sept. 16-21, 2013

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Programming for Sept. 16-21, 2013

Programming for Sept. 16-21, 2013

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Monday, Sept. 16

BOX

 

A. Snatch: 5 x 1, building up.

 

B. AMRAP 8 min.

4 Squat Snatches (115/75)

8 C2B Chin-ups

COMPETITORS

 

A. Five sets of:

Muscle Snatch x 1 rep, build over the course of the five sets.

 

B. Every two minutes, for 20 minutes (10 sets): Snatch x 1 rep

Approximate loading % per set: 55, 60-65, 65-70, 70-75, 75-80, 80-85, 85-90, 90-95, 95+, 95+

 

C. Front Squat

*Set 1. x 3 reps @ 85-90%

*Set 2. x 2 reps @ 90-95%

*Set 3. x 1 rep @ 95-102%

*Set 4. x 3 reps @ 90-95%

*Set 5. x 2 reps @ 95-102%

*Set 6. x 1 rep @ 105+%

*Set 7. x 6 reps @ 80-85%

 

D. Complete as many rounds and reps as possible in 4 minutes of:

2 Squat Snatches (175/115 lbs)

4 Muscle-Ups

 

Tuesday, Sept. 17

BOX

For 30 minutes, rotate through the following three stations on the minute:

Minute 1 – 10/6 Strict Handstand Push-Ups (or on box)

Minute 2 – 15/10 Stationary Dips

Minute 3 – 10 Pull-Ups

COMPETITORS

 

A. Three sets of:

Jerk Balance x 3 reps

 

B. Jerk

*Set 1 – 3 reps @ 60%

*Set 2 – 2 reps @ 70%

*Set 3 – 2 reps @ 80%

*Sets 4-8 – 1 rep @ 90+%

 

C. For 30 minutes, rotate through the following three stations on the minute:

Minute 1 – 10/6 Strict Handstand Push-Ups

Minute 2 – 15/10 Stationary Dips

Minute 3 – 10 Pull-Ups (working to establish optimal efficiency – staying relaxed and in rhythm on the bar)

 

Wednesday, Sept. 18

BOX

 

A. Back Squat:

Set 1 – 4 reps @ 70%

Set 2 – 3 reps @ 80%

Set 3 – 2 reps @ 90%

Set 4 – 1 rep @ 95%

Set 5: Attempt a new 1RM

 

B. Three rounds for time of:

5 Power Clean (135/95, 125/85, 115/75…)

10 Alternating Reverse Lunges (“”)

50 Double-Unders

 

COMPETITORS

 

A. Every two minutes, for 20 minutes (10 sets): Clean x 1 rep

Approximate loading % per set: 55, 65, 70, 75, 80, 85, 90, 95, 101, 101+

 

B. Back Squat

* Set 1 – 4 reps @ 70%

* Set 2 – 3 reps @ 80%

* Set 3 – 2 reps @ 90%

* Set 4 – 1 rep @ 95%

* Sets 5-8 – Find new 1-RM Squat

 

C. Three rounds for time of:

185/135 lb Power Clean x 5 reps

185/135 lb Alternating Reverse Lunges x 10 reps

Double-Unders x 50 reps

 

Thursday, Sept. 19

BOX

 

“CLB” – For time:

40 Chest-to-Bar Pull-Ups

30 Handstand Push-Ups

20 Snatches (choose: 135/95, 125/85, 115/75, 95/65, 75/55 lb *this is a Metcon, not a 1RM Oly session :)*)

30 Handstand Push-Ups

40 Chest-to-Bar Pull-Ups

COMPETITORS

ACTIVE RECOVERY AND MOBILITY

Friday, Sept. 20

BOX

 

Row 1000 Meters

20 Burpees Over the Erg

20 Thrusters (115/75 lb)

When the running clock reaches 12:00, complete the following for time:

Row 500m

10 Burpees OTE

10 Thrusters

For Time.

 

COMPETITORS

 

A. Five sets of: Muscle Snatch x 1 rep. Build over the course of the five sets.

 

B. Build to a heavy-ish Snatch. This doesn’t need to be a 1-RM, just build up to and maybe slightly over the weight for the conditioning portion.

C. “CLB” – For time:

40 Chest-to-Bar Pull-Ups

30 Handstand Push-Ups

20 Snatches (175/115 lb)

30 Handstand Push-Ups

40 Chest-to-Bar Pull-Ups

This is one of the new Invictus “named” workouts that will be used as tests throughout the year. Named workouts are a great CrossFit tradition, and a great way to honor some of the amazing athletes and other individuals who are part of the Invictus family. I hope you all enjoy this one.  Power snatches are fine for the 20 snatches. I’ll let you all guess what the goal time is…it’s probably faster than you think.

 

D. Row 2000 Meters @ 75-80%

 

Saturday, Sept. 21

BOX

MAKE UP MISSED WOD

 

COMPETITORS

 

A. Three sets not for time, of:

15′ Rope Climb x 3 ascents

L-Sit x 45-60 seconds

Handstand Walk x 15-20 Meters

 

B. For time:

Row 2000 Meters

30 Burpees Over the Erg

30 Thrusters (135/95 lb)

When the running clock reaches 18:00, complete the following for time:

Row 1000 Meters

20 Burpees Over the Erg

20 Thrusters (135/95 lb)

When the running clock reaches 30:00, complete the following for time:

Row 500 Meters

10 Burpees Over the Erg

10 Thrusters (135/95 lb)

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