Bartender

Monday, October 14, 2019

Work Out of the Day

SKILL/SWOD

I. 5 Sets of Complex
1 HPSn
2 PSn
3 OHS

METCON

II. Bartender
5 RFT:
12 DL
9 OHS
6 HPSn (115/85)
Cap: 15′

RX+

Gymnastic Conditioning
Not for Time:

30% Max Ring MsUp + 50′ HS Walk
40% Max Ring MsUp + 50′ HS Walk
50% Max Ring MsUp + 50′ HS Walk
40% Max Ring MsUp + 50′ HS Walk
30% Max Ring MsUp + 50′ HS Walk

Power Clean Complex
5 Sets, rest 1:00 btwn:

Clean Deadlift
Clean Pull
Clean High Pull
2 Power Cleans
50-55-60-60-60%

Power Clean
OTM x 10:

20 Double-Unders
2 Power Cleans
Start where we left off at 60% and build.

Conditioning
AMRAP 15:

20 DB Hang CJ (50/35)
15/12 Cal Bike
20 Box Step-Ups (24″/20″)
15/12 Cal Bike
20 GHD Sit-Ups
*Masters DB=50/35

THIS WEEK AT A GLANCE

 

TUESDAY

  1. Every 4:00 (5 Rounds)
    Bike 15/12 cal
    Run 200m
    10 Burpee jump over (box facing) (24/20)
  2. 3-5 Giant Sets
    12 DL (185/135)
    8 Strict HSPU
    10 Kipping HSPU
    Rest 1-2 min between sets

WEDNESDAY

  1. AMRAP 20′
    100 DU
    50 WB
    400m Run
    30 DBSn alternating (50/35)
    20 T2B
    10 Bar MU
  2. Row Conditioning
    5 Rounds
    20/15 cal row
    Rest as needed
    Slowest 20/15 cal is score

THURSDAY

OPEN GYM OR…

  1. 20 Minute EMOM (4 Rounds)
    Min 1: 5 Pausing OHS (50% 1RM)
    Min 2: 50 Second row
    Min 3: 5 T2B + 10 single DBHC+JK (50/35)
    Min 4: HS Walk practice
    Min 5: 50 Second bike
  2. Push Press
    5×3
    Alt with 10 KBS (or practice a movement you need to work on!)

FRIDAY

20.2

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

BEYOND THE WHITEBOARD: TRACK YOUR FITNESS

The newly enhanced BTWB app is the longest-running statistics tracker in the sport of CrossFit.

Check out @crossfitbtwb on Instagram or Facebook.

As we’re all trying to figure out “how good we are”, BTWB has the most data you can use to determine not only your rankings by gender and age group, but by the style of training we do…from CrossFit Total…to Cindy…to a 500M Row.

If you’re not tracking your WODs, shame on you. Seriously, you’re losing the statistical benefit of seeing your progress.

Included Features:

  • Rebels WODs will be pre-loaded (No more writing down your workouts, only
    submitting your score!).
  • Get tomorrow’s WOD the night before!
  • No more figuring out a ton of percentages. Weightlifting and gymnastic percentages will be automated based off prior input.
  • See where you ranked in the WOD against all the Rebels who submit throughout the day.
  • Tracking of benchmarks and lifts will be recorded and easily sorted.
  • Track not only your fitness but also your sleep and mobility.
  • Analyze your weaknesses.
  • See where you rank in popular workouts (Cindy, Fran, etc…).
  • You’re special: this is only offered to current athletes of CF Rebels.