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BARTENDER

Monday, July 22, 2019

SUPER IMPORTANT! 

Tonight the links to this website will be broken and replaced with NEW CrossFit Rebels (mobile friendly) site. Rebels started back in 2010 when mobile sites weren’t a “thing”.  It’s taken us quite some time and we’re still not “there yet” but we’re ready to launch the fundamentals of the new site. Tomorrow morning http://crossfitrebels.com will look like this:

Screen Shot 2019-07-21 at 4.34.53 PM

Your WOD will be center-right (below a stream of photos not pictured),  Rebel Ammo is content – education – information.  CF Kids blog is second row down, center.  There is much to update on the new site and much of Rebel Health will not transfer over but we’ll update that over time. Thanks, in advance, for your patience during this transition. 

 

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WOD

I. SWOD
Thruster Conditioning Week 3/4
EMOM x 11 minutes
ODD: Set # of Thrusters
EVEN: Set # of Thrusters

II. “Bartender”
10Min AMRAP
12x DL
9x OHS
6x HPSN

Bar= 115/85

 

THIS WEEK AT A GLANCE

Our goal is to help you plan your week, your Open Gym time, and to help bring your weaknesses; whether they be strength, skill or stamina, into balance. Let us know if you have any questions about planning your training and making your time more productive

Tuesday

I. SWOD
Pullup Capacity Wk 3/4
EMOM x 10 minutes
10x C2B Pullup

II.
Every 2:30 x 8Rds (20min)

10 x Lat. Burpee over Bar +
1x Clean (Power or Squat)

*Bar must increase in weight each round (5lbs or more)
**Score is the heaviest weight achieved + starting weight (Don’t start light)


Wednesday

I.
10Min AMRAP
19x Wallball20/14
19x Cal R0w

II. 
10 Min AMRAP
70x DU
35x Abmat Situps

III.
10 Min AMRAP
30x KBS70/53
10x Single KB OH Lunge Step70/53
*Single arm but alternating legs. Step forward lunge steps.

Thursday

OPEN GYM OR…
I. SWOD

BS3 x 7 (60-65%)
Alt: 15x GHD Situp

II.
PR4 x 5(70%)
Alt: 15x Hip Ext

III.
DL5 x 3(85%)
ALT: 14x Single DB Front Rack Lunge Step(7/side)

Friday

I. SWOD
T2B Capacity Wk 3/5
EMOM x 10 minutes
10x T2B(Unbroken)

II. For Time:
15-10-5

HSPU
Ring Dip
Pushup
*Perform 20x Air Squatsafter each movement. 

 


RX+

SKILL/SWOD

Stamina Squats
ALT OTM x 12 (6 Rds)
Odd– 3 FS
Even– 6 BS

@ 66% of 3-Rep Back Squat
This is an increase of 3% from last week.

Body Armor
4 Unbroken Sets:
3 DB Power Cleans
3 DB Push Presses
2 DB Power Cleans
2 DB Push Presses
1 DB Power Clean
1 DB Push Press
*After each set, complete 15 GHD Sit-Ups.

Heavy complex. All T2Go Reps. One head hits floor.

METCON

Conditioning
“Tailspin”
AMRAP 14:
15 Thrusters 95/65/45
30 Double-Unders
15 CTB Pull-Ups/pullups
30 Double-Unders

 


CROSSFIT KIDS IS IN SESSION 4PM, 5PM & 6PM TODAY

PLEASE be aware of their need for the west rig and ask a coach before setting up in that area.
Many thanks from the CrossFit Kids Classes!

 

 

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