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/
