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

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

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

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The Open is here! Por favor hagan su Judge’s Course 2015 los que quieran volunteer como jueces. Envíen el certificado a
Los viernes serán el día oficial del Open WOD en la programación semanal.
Los jueves serán días de active recovery/mobility para participants y tendremos un WOD estilo “walk-in” para los que no están participando en el Open.
Remember to have your %s ready before you come in.

Monday, Mar. 2

A. Back Squat: every 2 min. 5 sets
6 reps @ 65%
4 reps @ 75%
2 reps @ 80%
2 reps @ 85%
1 rep @ 90%
followed by…
One set of:
Back Squat x Max Unbroken Reps @ 83%
“athletes are allowed only on full breathing cycle at the top of the lift –
exhale, inhale, brace and descend – once more rest is taken at the top,
the set is over”

B. Every 3 minutes, for 15 minutes (5 sets) for times:
Row 250/200 Meters
8 Front Squats (175/115 *from the floor, scale accordingly)
12 Toes to Bar

Tuesday, Mar. 3

Every 10 minutes, for 40 minutes (4 sets), complete the following as quickly as possible:
Run 400 Meters
15 Strict Handstand Push-Ups
10 Strict Pull-Ups
5 Strict Dips
*if you finish at 5 min. or under increase run to 800m and add 5 reps to pull-ups and/or dips

Wednesday, Mar. 4

Ten sets of:
30 Double Unders
15 Unbroken Wall Ball Shots (20/14)
Rest 2 min. b/w each set
***scale reps if you take longer or very close to 2:00 min. on the first set.

Thursday, Mar. 5


400m Run
21 Burpee Box Jumps
Friday, Mar. 6

OPEN WOD 15.2 T.B.A.!!!

 Saturday, Mar. 7

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