Sunday, November 3, 2019
REST DAY!!!
THIS WEEK AT A GLANCE
MONDAY
- Session 3 of 4:
Front squat/back squat
12 rounds (6 each)
2 front squats
4 back squats
From the rack. Increase from last week to 71% 1RM BS - For Time
21-15-9
Power clean (115/75)
Thruster
Cap 15′
TUESDAY
- Gymnastic Complex
Every 1:30 x 7 rounds
5 T2B
4 C2B
3 BMU
Goal: complete each 1:30, ideally unbroken - 3 x 4:00 AMRAP
20/15 bike
25 x 10m shuttle
Max calorie row
Rest 4 minutes between rounds
WEDNESDAY
#Soulcrushwednesday
- WB/DB Conditioning
10′ EMOM
Odd: 15 WB (20/14)
Even: 20 DBSN (50/35) - “Bruiser”
AMRAP 12:
15 PJ (115/85)
30 Air squat
60 DU
THURSDAY
OPEN GYM OR…
5 Rounds:
8 Strict pull ups
8 Strict dips
8 KBS (right arm)
8 HPC (right arm)
8 PJ (right arm)
8 OHWL (right arm)
8 KBS (left arm)
8 HPC (left arm)
8 PJ (left arm)
8 OHWL (left arm)
8 Turkish getups (4 each arm)
400m run
*Scale KB load based on Turkish getups
FRIDAY
CrossFit Open workout 20.5
NEWS & UPDATES
MORE WAYS TO FIND SUPPORT AT REBELS
Rebel Runners – Every Sunday at 8am, for years now, starting with a rag-tag sleepy crew, a group of Rebels started meeting at downtown Safety Harbor Spa to run, jog, walk….and
socialize. Call it active rest day. The kind of running…about 60-70% of max heart rate that borders on being ‘guilt-productively” slow, but also accomplishes the rover-style sub-maximal type of training we’d love to see you all do on a Rest Day! If you’re interested, find us on Facebook or ask Coach Moana as she leads the group.
Also, if you’d like to sport some official Rebel Runner apparels exclusive to our group, you can purchase a shirt like this from Whatevs Apparel HERE. Congratulations Matt Mitchell for filling a serious void in our operations! 🙂
Rebels on Paleo – Rebels on Paleo is a face book group established a LOOOONG time ago to provide dietary support, information and motivation for those trying to “clean things up”. The group is for Rebels only and our goal is: keep it clean, but be social and live a fun life. Sometimes it’s super active, and sometimes you can tell everyone’s on a Dairy Queen binge…it’s fun…you should try it! Find us using the link in the title and ask to join. You can participate or just follow the strings.
Rebel Girls – Just the ladies of CrossFit Rebels hanging out! Occasionally we coordinate an activity, some ladies are looking for partners for competitions, some looking
for equipment or clothing recommendations…it’s all there. All women, all CrossFitters. Good forum if you need us. Find us using the link in the title and ask to join.