Monthly Archives: December 2016

WOD NOTES Hitting one of our member WODs today… Fitness 15 minutes OHS mobility and technique work “Jess” 10-9-8-7-6-5-4-3-2-1 Burpees Air Squats Pull ups Performance 15 minutes Work up to heavy triple OHS (from rack) 10-9-8-7-6-5-4-3-2-1 OHS 95/65 CTB Sport Power Snatch + Hang Power Snatch complexes Wave one = Up to 80% for 2 singles Wave two = 50% – 90% 2 singles HBBS 5 @77.5% 4 @82.5% 3 @87.5% 2 @92.5% 1 @97.5% 5 @70% 4 sets Pendlay Row x 6 – 8 Bench press x 10 – 12 Rest 3 minutes

WOD NOTES One person rowing, one person squatting, one person resting. Rotate as needed with the team. Fitness and Performance Teams of 3, 4000 m row 15,000 lbs Back Squat Sport Build to 1 RM Snatch – no moving feet HBBS 3 x 3 @85% 3 x 6 @75% Weighted step ups 4  x 10 each Hollow rocks 3 x 15

WOD NOTES Classic CrossFit benchmark workout. Our programming has focused on both of these exercises for the past 6 weeks. You should have a solid plan going into this test. Good luck REBELs. Fitness and Performance “Lynn” 5 sets Bench press body weight x max reps Pull ups x max reps Rest as needed between sets Sport Jerk/Snatch recoveries Pick the movement you struggle most with 1 x 3 @90% 2 x 2 @100% 2 x 2 @110% Clean Waves 1 = Up to 80% doubles 2 = Empty bar up to 3 x 2 @90% 4 sets 250 m Ski erg 50 DU 10 Strict HSPU Rest 1:1

WOD NOTES One person starts on the rower, every 3 minutes the rowing stops and both partners perform 10 burpees and switch rowers. Fitness and Performance Teams of 2, Row 5000 m Every 3 minutes = Both partners perform 10 burpees Sport Press in split jerk position 3 sets x 5 reps Clean and Jerk waves 1= Work up to 80% doubles 2 = from empty bar up to max double GHD hip extensions x 12 Rest 60 seconds Bullet Squats x 8 Rest 60 seconds Jefferson curl x 3 Rest 60 seconds