Programming for Sept. 5-10, 2013 - Reebok CrossFit PTY
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Programming for Sept. 5-10, 2013

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Programming for Sept. 5-10, 2013

Programming for Sept. 5-10, 2013

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2013-07-13 19.02.18

El que quiere estar Fit busca como no tener escusas.

Monday, Sept. 2

BOX

A. Front Squat: 1 x 5 @ 75%, 1 x 4 @ 85%, 1 x 3 @ 90%, 1 x 1 @ 95%

 

B. AMRAP 8 minutes of:

5 Hang Power Clean (125/85 lb.)

10 Toes-to-Bar

 

COMPETITORS

A. Every 90 seconds, for 15 minutes (10 sets): Snatch x 1.1 (rest 10 seconds between singles)

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

 

B. Three sets of: Halting Snatch Deadlift + Snatch High Pull @ 100-105% (pause 2 seconds at mid-thigh)

 

C. Front Squat

*Set 1 – 4 reps @ 75-80%

*Set 2 – 3 reps @ 80-85%

*Set 3 – 2 reps @ 85-90%

*Set 4 – 4 reps @ 80-85%

*Set 5 – 3 reps @ 85-90%

*Set 6 – 2 reps @ 90-95%

*Set 7 – 6 reps @ 75-80%

 

No tempo prescription here. The first few sets, or even the first session, might feel a little odd when you transition back from tempo work, but it shouldn’t take you long to regain your normal squatting rhythm and enjoy the strength you developed during the tempo squat phase.

 

D. Complete as many rounds and reps as possible in 8 minutes of:

5 Hang Power Clean (185/135 lb.)

10 Toes-to-Bar

 

 

Tuesday, Sept. 3

BOX

A. 1RM Split Jerk (from the rack)

 

B. Five rounds for time of:

10 Burpees Over the Barbell

15 Push Press (95/65 lbs)

 

COMPETITORS

 

A. Three sets of:

Jerk Balance x 3 reps

 

B. Take 15-20 minutes to today’s 1-RM Split Jerk

 

C. For 16 minutes, rotate through the following two stations on the minute:

Minute 1 – Weighted Pull-Up x 2-3 reps

Minute 2 – 10/7 Ring Dips (full ROM, slight pause at top)

You’ll hit each of these stations 8 times.

 

D. Five rounds for time of:

10 Burpees Over the Barbell

15 Push Press (115/83 lbs)

 

 

Wednesday, Sept. 4

BOX

Four Rounds for times of:

15 Chest-to-Bar Pull-Ups

20 Box Jumps Overs (24″/20″)

25 Kettlebell Swings (32/24 kg)

 

Rest 2 minutes between rounds (remember that each round is for time, ME!! Keep track of them.)

COMPETITORS

A. Eight sets of:

Clean x 1.1 @ 90+%

(rest 10 seconds between singles)

Rest 2 minutes between sets

 

B. Back Squat

* Set 1 – 4 reps @ 75%

* Set 2 – 3 reps @ 80%

* Set 3 – 2 reps @ 85%

* Set 4 – 1 rep @ 90-95%

* Set 5 – Max Reps @ 80%

Rest 3 minutes between sets.

 

C. Four sets for times of:

15 Chest-to-Bar Pull-Ups

20 Box Jumps Overs (24″/20″)

25 Kettlebell Swings (32/24 kg)

Rest 2 minutes

 

 

Thursday, Sept. 5

BOX

“Hotshots 19″

Six rounds* for time of:

30 Air Squats

19 Power Cleans (135/95, 125/85, 115/75)

7 Strict Pull-ups

Run 400 meters

 

*scale amount of rounds if needed

 

COMPETITORS

ACTIVE RECOVERY AND MOBILITY

Friday, Sept. 6

BOX

 A. E.M.O.M. for 10 min. Hang Snatch x 1 rep, heavy and building up to 90%+

 

B. Run 800m at an easy pace…rest 4 min. then…

Run 1 Mile Max Effort for time, try to beat your best time last week.

COMPETITORS

A. Four sets of: Drop Snatch x 1 rep

 

B. Every minute on the minute for 10 minutes: Snatch x 1 rep

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

 

C. Every minute on the minute for 10 minutes: Clean & Jerk x 1 rep

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

 

D. Front Squat

*Set 1 – 4 reps @ 75-80%

*Set 2 – 3 reps @ 80-85%

*Set 3 – 2 reps @ 85-90%

*Set 4 – 4 reps @ 80-85%

*Set 5 – 3 reps @ 85-90%

*Set 6 – 2 reps @ 90-95%

*Set 7 – 6 reps @ 75-80%

Rest 2 minutes between sets

 

 

Saturday, Sept. 7

BOX

MAKE UP MISSED WOD

COMPETITORS

A. For times:

Run 2400 Meters (1.5 Miles)

Rest until the running clock reaches 16:00, and then…

Run 1600 Meters (1 Mile)

Rest until the running clock reaches 28:00, and then…

Run 800 Meters (.5 Mile)

Perform this on a regulation track if possible. Each set should be a max effort. If you need a little motivation for this track effort, go back and read the notes and comments on the August 17 session. This is an area in which some of you need to brace yourself and enjoy the grind of working on a weakness.

Please note your times as follows, and compare them to your August 17 mile repeats:

8/31 – 8:56/5:49/2:33 = 17:18

8/17 – 5:40/5:50/5:46 = 17:16

 

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