Programming for Sept. 23-28, 2013 - Reebok CrossFit PTY
68 Street & Israel Ave. San Francisco | info@crossfitpty.com
 | 507 - 396 2535
              

Programming for Sept. 23-28, 2013

Home
WODs
Programming for Sept. 23-28, 2013

Programming for Sept. 23-28, 2013

By There are no tags 0 comments

Monday, Sept. 23

BOX

 

A. 3 x 10 Good Mornings (from the rack if needed, moderate weight, focus on hinging the hips back, don’t stress about hitting parallel – focus on form). Please watch video:

http://www.catalystathletics.com/exercises/exercise.php?exerciseID=183

 

B. “The Chief”

Against a three-minute running clock, complete as many rounds and reps as possible of:

3 Power Cleans (135/95)

6 Push-Ups x 6 reps

9 Air Squats x 9 reps

Repeat for a total of five sets, resting 60 seconds between sets. Pick up each set where you left off when the last ended.

COMPETITORS

 

A. Five sets of: Hang Power Snatch + Power Snatch + Overhead Squat

 

B. Three sets of: Romanian Deadlift x 5 reps @ 3011

 

C. “The Chief”

Against a three-minute running clock, complete as many rounds and reps as possible of:

135/95 lb. Power Cleans x 3 reps

Push-Ups x 6 reps

Air Squats x 9 reps

Repeat for a total of five sets, resting 60 seconds between sets. Pick up each set where you left off when the last ended.

**PROGRAM NOTE – This is a transition week. We will back off some of the heavy stuff and work in some sessions that are less typical for our program. Stick with the program, understand that transition weeks are designed to give you the the recovery to excel in the next cycle, and resist the urge to add in extra work. The next cycle begins on Monday…so if you have friends who have been waiting to jump in, tell them to do so now or next Monday.

Tuesday, Sept. 24

BOX

 

A. Choose between Kipping Pull-ups or Butterflies, work on technique, focusing on speed and efficiency. (15 min.) Do not burn out, no more than three sets of a few good reps, stop when technique fails.

 

B. Four sets for max reps against a 4-minute running clock, complete:

Row 400 Meters (advanced rowers 500m)

Max Reps Double-Unders in remaining time

Rest 4 minutes between sets

COMPETITORS

 

A. Three sets, not for time, of:

Wall Climbs x 4-6 reps

Skin the Cat x 4-6 reps

Butterfly Pull-Ups x 12 reps

(simply working on speed and efficiency)

 

B. Five sets of: Push Press + Power Jerk + Jerk

 

C. For the following three segments, post three separate times, but leave the clock running:

For time:

Row 2000 Meters

When the clock reaches 10 minutes, complete the following for time:

10 Muscle-Ups

20 Burpees

30 Double-Unders

40 Ring Dips

30 Double-Unders

20 Burpees

10 Muscle-Ups

When the clock reaches 20 minutes, complete the following for time:

Row 2000 Meters

“If you fail to make the time cap for any portion, simply proceed straight through into the next session without rest. Of course, you’re encouraged to modify as needed if you know that muscle-ups or ring dips will prohibit you from finishing in a reasonable time.”

 

Wednesday, Sept. 25

BOX

 

A. Three rounds (not for time):

10 Reverse Burpees (with Hollow)

10 Pistols (alternating)

10 Hang Muscle Snatches (empty Barbell, focus on perfect technique)

http://www.catalystathletics.com/exercises/exercise.php?exerciseID=165 you will perform the second Muscle Snatch shown in this video, from the Hang position in front of knees, remember to look for tension in the glutes/hamstrings as you shift your hips back, stay focused on the bar path and hitting home.

 

B. Three Rounds For Time:

Run 400 Meters

15 Box Jump-Overs (24″/20″)

10 Front Squats (135/95 lb.)

 

COMPETITORS

 

A. Three sets, not for time, of:

Russian Leg Lifts x 6-8 reps

Alternating Pistols x 12-16 reps

Kettlebell Snatch x 8-10 reps each arm

 

B. Eight sets of:

Clean + Clean from Below the Knee

(from below the knee, pause with the barbell at least 2″ below the knee cap, plates hovering slightly off the floor, then clean) Build over the course of the eight sets.

 

C. Three rounds for time of:

Run 400 Meters

15 Box Jump-Overs (24″/20″)

10 Front Squats (185/135 lb.)

 

Thursday, Sept. 26

BOX

 

A. Hang Power Snatch: 5 x 1, building up. Warm up with Hang Muscle Snatch as practiced yesterday.

 

B.  Six rounds for time of:

6 Power Cleans (155/105 lb.)

12 C2B Chin-ups OR C2Ring Pull-ups

6 Handstand Push-Ups

COMPETITORS

ACTIVE RECOVERY AND MOBILITY

Friday, Sept. 27

BOX

 

A. Max Rope Climbs in 2 min.

 

B. Four rounds for time of:

10 Thrusters (115/75 lb.)

20 Pull-Ups

Run 400 Meters

 

COMPETITORS

 

A. Three sets, not for time, of:

Muscle-Ups x 3-8 reps

Handstand Walk x 15-20 Meters

L-Sit x 30-45 seconds

 

B. Perform each set for time of:

Snatch x 5 reps

Rest 2-3 minutes

*Set 1 – 115-135/75-95 lbs

*Set 2 – 135-155/85-105 lbs

*Set 3 – 155-165/105-115 lbs

*Set 4 – 175-195/115-135 lbs

 

C. Six rounds for time of:

6 Power Cleans (225/155 lb.)

6 Bar Muscle-Ups

6 Handstand Push-Ups to 6″/4″ Deficit

 

Saturday, Sept. 28

BOX

MAKE UP MISSED WOD

COMPETITORS

 

A. For max reps:

2 Minutes of Rope Climbs (15′)

Rest 60 seconds

2 Minutes of Alternating Pistols

Rest 60 seconds

2 Minutes of Double-Unders

 

B. Five rounds for time of:

10 Thrusters (135/95 lb.)

20 Pull-Ups

Run 400 Meters

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



Leave a Reply