Box Programming for Feb. 2 - Feb. 7, 2014 - Reebok CrossFit PTY
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Box Programming for Feb. 2 – Feb. 7, 2014

Box Programming for Feb. 2 - Feb. 7, 2014

Box Programming for Feb. 2 – Feb. 7, 2014

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The Open is coming. Open Prep Cycle is here. Pony up!! YES, this means lots of burpees, thrusters, power stuff, etc.

Remember to have your %s ready before you come in and have a plan for team WODs.


Monday, Feb. 2

A. Front Squat: every two minutes, for 16 minutes (8 sets of): 3-4 reps, establish weight across for all sets.

B. AMRAP in 6 minutes of:

30 KB Swings (53/35)

20 Pull-Ups

30 Double-Unders


Tuesday, Feb. 3

A. Five sets of:

5 Unsupported Seated Strict Press

(sit on a bench or box without back support and press the barbell from shoulder to overhead)

B. Against a 7-minute running clock, complete:

500 Meter Row *scale accordingly

As many rounds and reps as possible of:

5 Single Arm Press each arm (55/35 lbs)

10 Box Jump-Overs

Wednesday, Feb. 4

A. Five sets of:

Power Snatch x 1.1.1

(rest 5-7 seconds between singles)

Rest 2 minutes

B. In teams of two, alternate sets to complete 3 each of:

10 Power Cleans (155/105)

400 Meter Run


Thursday, Feb. 5

In teams of two, complete as many rounds and reps as possible in 30 minutes of:

“Dissecting Kelly”

400 Meter Run

30 Box Jumps (24/20)

30 Wall Ball Shots (20/14)

Team members will alternate tasks, with only one member working at any one time. Partner A will run 400 meters, Partner B will perform 30 Box Jumps, Partner A will perform 30 Wall Ball Shots, and Partner B will run 400 meters – and so on for 30 minutes.


Friday, Feb. 6


A. Back Squat: every two minutes, for 10 minutes (5 sets):

5 reps @ 45-55%

5 reps @ 55-65%

3 reps @ 65-75%

2 reps @ 75-85%

2 reps @ 80-90%

Every two minutes, for 4 minutes (2 sets): 4-5 reps @ 80-85%

B. Two sets of:

AMRAP in 3 minutes of:

10 Ground to Overhead (95/65)

10 Overhead Squat (95/65)

10 Burpees

Rest 3 minutes between sets, and complete a total of two sets. Start the second set where you left off when time ran out on the first.


Saturday, Feb. 7


Come practice a skill or make up a missed WOD!!!

3.5km Run Parque Omar. Send an email to with your times for 3.5km (starting right to left) and #burpees.



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