December programming notes:
December we start a 6 week squat cycle. Expect a Squat and strength WOD on Monday’s and Thursday’s each week with a variety of rep schemes and percentages. Tuesday’s and Friday’s will be CrossFit MetCon’s, keeping Saturday’s our Team training and finishing up the month with the famous “12 days of Rebellion WOD.”
All levels
Squat 6/1
6 x 70% – 1 x 90%
6 x 73% – 1 x 93%
6 x 75% – 1 x 95%
Power cleans 5 x 3
5 sets of complex:
Alternating DB shoulder press x 5-8 each
Strict Ring pull up x 3 – 6
Recovery Day WOD
For those that participated in the Team Winter Challenge
Keep the intensity low and take your time with each movement, the goal is to keep moving!
20 minute AMRAP
400 m row or 300 m ski
DB chest press with medium loading x 8 – 10
Candle sticks x 3
Inch worms to hip openers x 6
After the AMRAP spend some quality time mobilizing
