Box Programming for July 28-Aug. 2, 2014 - Reebok CrossFit PTY
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Box Programming for July 28-Aug. 2, 2014

Box Programming for July 28-Aug. 2, 2014

Box Programming for July 28-Aug. 2, 2014

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Vayan formando sus equipos (2 mujeres y 2 hombres) para nuestro friendly AM vs PM mini Competition (domingo 24 de agosto)!!! Escriban un email a con el nombre del equipo y sus integrantes.

Team/Partner WODs Monday and Wednesday!

Monday, July 28

A. Four sets of: 
Snatch x 1.1.1 (rest 5-7 seconds between singles). 2 min. rest b/w sets

B. In teams of two, partners alternate to complete 5 sets each of: 
5 Overhead Squat 
10 Kettlebell Swings (53/35) 
20 Double-Unders 
(“choose a weight that will challenge you, but that you should still be 
able to complete the 5 reps unbroken.”)

Tuesday, July 29

A. Four sets of: 
1 Shoulder Press+ 4 Push Press 
Rest 60 seconds 
8-10 Strict T2B 
Rest 60 seconds

B. Complete as many rounds and reps as possible in 8 minutes of: 
5 Hang Power Clean (135/95) 
10 Pull-Ups 
15 Hand-Release Push-Ups


Wednesday, July 30

A. Three sets of: 
6-8 Bulgarian Split Squat each leg @ 30X1 
Rest 60 seconds 
6-8 Dumbbell External Rotations each @ 2020 
Rest 60 seconds

B. In teams of three, with only one work station per team, and only one 
partner working at a time: 
Complete as many Wall Ball Shots as possible in 6 minutes. 
Rest/Transition 1 minute 
Row for as many Calories as possible in 6 minutes.


Thursday, July 31

A. Take 10-12 minutes and build to a heavy, but not necessarily 1RM Clean 
or Power Clean

B. Every minute, on the minute, for 15 minutes: 
2 Cleans or Power Cleans 
4 Burpees over Barbell 
*Load can vary from minute to minute. Post total amount successfully 


Friday, Aug. 1 – 2014 CrossFit Games Event!

“Triple 3”

For time:

Row 3,000 meters

300 double-unders

Run 3 miles


Saturday, Aug. 2 

Make up a missed WOD/come practice a skill

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