Sept 2 2015
WOD NOTES: Today’s effort should be a sprint. Try your best to keep all three sets within a few seconds of each other. Take note of attrition. Fitness and Performance 4 sets: Single arm KB squat x 6 each Arch hold x 20 seconds Hollow hold x 20 seconds Jefferson curl x 3 reps 3 RFT 400 m row 15 Burpees Rest 1:1 Sport Rest Day
Sept 1 2015
WOD NOTES: This week marks the beginning of our September squat focus. Expect to Squat 2-3 times per week and each effort will have a specific % If you don’t have a 1 RM yet? Make sure to talk to your trainer and they will advise you on the proper loading within your capacity. Fitness and Performance CrossFit BC Summer Challenge Event #1 Teams of 2, both working 5 minute clock 1000 m row Max rep DU Score = Row time – DU Reps Then… Back Squats 5 x 3 @75% Sport Snatch 5 x 3 @60-70% Snatch Pulls 4 x 3 @90% HBBS 5 x 3 @75% 3 sets: 50 m Shuttle Run 12 CTB 6 GTOH 155/105 Rest 1:1