Box Programming for Mar. 9 - Mar.14, 2015 - Reebok CrossFit PTY
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Box Programming for Mar. 9 – Mar.14, 2015

Box Programming for Mar. 9 - Mar.14, 2015

Box Programming for Mar. 9 – Mar.14, 2015

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REMINDER: Please submit your Open scores on time!!!
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. 9

Four rounds for max reps of:
60 seconds of Kettlebell Swings (53/35)
Rest 60 seconds
60 seconds of Push-Ups
Rest 60 seconds
60 seconds of Box Jump-Overs (24″/20″)
Rest 60 seconds
60 seconds of DB Front Squats (50/35 lbs)
Rest 60 seconds
Perform in teams of two, one partner working for the full 60 seconds, then resting and supporting their teammate for 60 seconds. Track scores either individually or as a team.

Tuesday, Mar. 10

A. Back Squat: Every 2 minutes, for 10 minutes (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 @ 85%
“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. For Time:
200 DUs
50 Wall Balls (20/14)
Sprint through hard!!!

Wednesday, Mar. 11

A. Four sets of: 8-10 Single Arm Press E/A

B. Complete as many rounds and reps as possible in 10 minutes of:
6 Hang Power Cleans (95/65 lbs)
9 Push Presses (95/65 lbs)
12 Burpees Over the Barbell

Thursday, Mar. 12


400m Run
21 KB Swings (53/35)
12 Pull-Ups

Friday, Mar. 13

OPEN WOD 15.3 T.B.A.!!!

Saturday, Mar. 14

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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