Programming for Sept. 9-14, 2013 - Reebok CrossFit PTY
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Programming for Sept. 9-14, 2013

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Programming for Sept. 9-14, 2013

Programming for Sept. 9-14, 2013

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***El jueves hay un team WOD para el box, vayan formando sus equipos de tres desde ya!!***

2013-06-12 04.03.43

 

Monday, Sept. 9

BOX

 

A. Front Squat

*Set 1. x 3 reps @ 80-85%

*Set 2. x 3 reps @ 85-90%

*Set 3. x 2 reps @ 90-95%

*Set 4. x 1 rep @ 95-100%

 

B. Three sets for times of:

18 Thrusters (100/70 lbs)

18 Pull-Ups

Rest 2 minutes

COMPETITORS

 

A. Six sets of: Snatch x 1 rep @ 90-95%

 

B. Three sets of: 3-Position Halting Snatch Deadlift

For this exercise, you will employ a 1-2 second pause at three separate points: (1) 2″ off the floor; (2) the knees; and (3) mid-thigh. The purpose is to pause and hold your IDEAL position at each of these points, so don’t let your ego and the load get the best of you. Keep your lats tight and pay attention to the distribution of weight through your foot at each point to ensure you’re performing this correctly.

 

C. Front Squat

*Set 1. x 3 reps @ 80-85%

*Set 2. x 2 reps @ 85-90%

*Set 3. x 1 rep @ 90-95%

*Set 4. x 3 reps @ 85-90%

*Set 5. x 2 reps @ 90-95%

*Set 6. x 1 rep @ 95-102%

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

Rest 2 minutes between sets

 

D. Three sets for times of:

18 Thrusters (100/70 lbs)

18 Pull-Ups

Rest 2 minutes

 

 

Tuesday, Sept. 10

BOX

 

A. Three sets, not for time, of:

60 S Nose-to-Wall Handstand Hold

40 Double-Unders

5 Sotts Press (empty BB)

(MIRAR click here for a celebrity Sotts Press video)

 

B. For 18 minutes, rotate through the following stations on the minute:

Minute 1 – 5/3 Chest to Ring Pull-ups (Or C2B Strict Chin-ups)

Minute 2 – 10/6 Strict Handstand Push-Ups (or on boxes)

Minute 3 – 15 Kettlebell Swings (24/216 kg)

You’ll hit each of these stations 6 times.

 

COMPETITORS

 

A. Three sets, not for time, of:

Nose-to-Wall Handstand Hold x 60-90 seconds

Double-Unders x 50 reps

Sotts Press x 5 reps

(MIRAR click here for a celebrity Sotts Press video)

 

B.Three sets of:

Jerk Balance x 3 reps

Rest as needed

 

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

 

D. For 18 minutes, rotate through the following stations on the minute:

Minute 1 – 5/3 Muscle-Ups

Minute 2 – 10/6 Strict Handstand Push-Ups

Minute 3 – 15 Kettlebell Swings (32/24 kg)

You’ll hit each of these stations 6 times.

 

Wednesday, Sept. 11

BOX

 

A. Clean: 6 x 1 @ 90-95%

 

B. Three rounds for time of:

10 Man-Makers (40/25)

300 Meter Run

http://m.youtube.com/watch?v=iMNnvhg1JcM&desktop_uri=%2Fwatch%3Fv%3DiMNnvhg1JcM

 

COMPETITORS

 

A. Six sets of:

Clean x 1 rep @ 90-95%

 

B.Three sets of:

Clean Pull x 1.1.1 @ 100%

(rest 5-10 seconds between singles)

 

C.Back Squat

* Set 1 – 4 reps @ 70%

* Set 2 – 3 reps @ 80%

* Set 3 – 2 reps @ 90%

* Sets 4-8 – 2 reps @ 90-95%

Rest 3 minutes between sets.

 

D. Three sets for times of:

Row 500 Meters

Rest exactly 2 minutes

 

Thursday, Sept. 12

BOX

In teams of three, complete five rounds for time of:

Row 1000 Meters

90 Double-Unders

60 Power Cleans (95/65 lbs)

45 Box Jumps

 

“Only one member of the team may be working at a time, and no member may begin the next movement until the team has completed the preceding. Tasks may be partitioned as you see fit. Coaches will encourage communication and vocal support of your teammates. Tell your teammate when you are strong and can keep going, and tell them when you need assistance before you expected to need it. The key to quick times is communication and quick transitions.”

 

COMPETITORS

ACTIVE RECOVERY AND MOBILITY

Friday, Sept. 13

BOX

 

A. 3 Rounds not for time:

1 Rope Climb

ME L-sit Hold

 

B. Complete as many rounds and reps as possible in 12 minutes of:

10 Handstand Push-Ups

15 Box Jumps (24″/20″)

20 Shoulder to Overhead (115/75 lbs)

25 Pull-Ups

30 Double-Unders

COMPETITORS

 

A. Four sets of: Drop Snatch x 1 rep

B. Take 20 minutes to today’s 1-RM Snatch

C. Take 20 minutes to today’s 1-RM Clean & Jerk

D. Front Squat

*Set 1. x 3 reps @ 80-85%

*Set 2. x 2 reps @ 85-90%

*Set 3. x 1 rep @ 90-95%

*Set 4. x 3 reps @ 85-90%

*Set 5. x 2 reps @ 90-95%

*Set 6. x 1 rep @ 95-102%

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

 

 

Saturday, Sept. 14

BOX

MAKE UP MISSED WOD @ Chame

COMPETITORS

 

A. Three sets, not for time, of:

Rope Climb x 2-3 ascents

(start each climb from an L-seated position on the floor – you may use your feet once you’re off the ground)

Dragon Flags x 4-6 reps

Nose-to-Wall Handstand Hold x 60-90 seconds

 

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

10 Handstand Push-Ups

15 Box Jumps (24″/20″ – open hips on box)

20 Shoulder to Overhead (155/105 lbs)

25 Pull-Ups

30 Double-Unders

Rest exactly 4 minutes, and then . . .

 

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

10 Handstand Push-Ups

15 Box Jumps (24″/20″ – open hips on box)

20 Shoulder to Overhead (155/105 lbs)

25 Pull-Ups

30 Double-Unders

Rest exactly 4 minutes, and then . . .

 

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

10 Handstand Push-Ups

15 Box Jumps (24″/20″ – open hips on box)

20 Shoulder to Overhead (155/105 lbs)

25 Pull-Ups

30 Double-Unders

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