3 x 5Min AMRAPS

Tuesday, September 10th, 2019

Work Out of the Day

I. METCON

5 Min AMRAP:
100 DU buy in
12 FS (95/65)
4 burpee box jump over (BBJO) (30/24)

-5 minute rest-

5 Min AMRAP:
100 DU buy in
8 FS (115/80)
4 BBJO

-5 minute rest-

5 Min AMRAP:
100 DU buy in
4 FS (135/95)
4 BBJO

RX+

Snatch Technique
Set blocks so that the bar, when weighted, sits at knee level.
A) Block Snatch Pull – 3 Sets of 3
B) Block Snatch High Pull – 3 Sets of 3
C) Block Power Snatch – OTM x 8: 2 Reps

Conditioning
“Big Bird”
AMRAP 18:
20 DB Sn (50/35)
15/12 Cal Bike
20 Single DB Box Step-Ups (24/20)
9 Bar Muscle-ups

 

Midline
3 Giant Sets:
5-10 Strict Toes to Bar
:15 Second Chin Over Pull-up Bar Hold
:30 Second Hollow Hold
:45 Second Overhead Squat Hold

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!

NEWS & UPDATES

i99 GYMNASTICS SEMINAR IS COMING BACK TO CF REBELS!!!

Register today at: https://i99fit.com/rebels/

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