Jan 8 2015
Fitness Wall ball ladder Rest 5 minutes V sit ladder (start at 5) Performance Back Squats ladder Rest 5 minutes V sit ladder (start at 5) Squat loading: Fitness = 95/75 Performance = 135/95 Sport = BW “Death by style” = min 1 = 1 rep, min 2 = 2 reps and so on, until failure Sport Rest Day
Jan 7 2015
Fitness 3 sets DB/BB Push press x 6-8 reps Single leg KB DL x 6-8 each DU practice x 30-45 seconds 10 minutes Power snatch skill work 10 minute AMRAP 30 DU 15 KB swings Performance 3 sets DB/BB Push press x 6-8 reps Single leg KB DL x 6-8 each DU practice x 20-30 UB 10 minutes Power snatch skill work CrossFit Open WOD 11.1 10 minute AMRAP 30 DU 15 Power Snatch (or GTOH) 75/55 Sport HSPU Ladder Start with strict then move on to kipping Rest 5 minutes Front Squat @BW Ladder “Death by style” minute 1 = 1 rep, minute 2 = 2 reps and so on…until failure
Jan 6 2015
Fitness and Performance 2000 m row Every 250 m get off the erg and perform 1 round of Cindy Performance = wear the vest 🙂 Sport 8 minutes EMOM x 2 3 Power snatch T&G 75/45 EMOM x 2 2 Power snatch T&G 135/75 EMOM x 2 1 Power snatch @165/120 EMOM x 2 4 Burpees w/target CrossFit Open WOD 13.1 17 minute AMRAP 40 Burpees 30 Snatch @75/45 30 Burpees 30 Snatch @135/75 20 Burpees 30 Snatch @165/100 10 Burpees AMRAP Snatch @210/120 Review your previous attempt and discuss goal with your trainer
Jan 5 2015
ONLINE ROWING COMPETITION: Every week for the next 4 weeks a new rowing workout will be announced every Wednesday at noon and we will have until Monday to complete and submit a score. You will see the WOD posted on the Rebel WOD Blog each Thursday. Please discuss the best time to perform the Rowing WOD with your trainer. LINK FOR MORE INFO Fitness 5 sets: Russian step ups x 6-8 each leg DB Chest press x 10-12 V sits x 10-15 Rest 90 seconds 12 minute AMRAP 10 Box jumps 15 KB swings 20 Mt. Climbers Performance and Sport Front Squats EMOM x 5 2 x 1 & 1/4 @50% Push press EMOM x 5 3 @50% 2-3 rounds 10-30 UB DU 2-5 MU Rest 1:2 Open WOD 13.3 12 minute AMRAP 150 Wall balls 20/14 90 DU 30 MU Compare to 2013 results