Clean & Jerk then 10Min AMRAP

Friday, October 4th, 2019

Happy Birthday Thomas M!

Work Out of the Day

SKILL/SWOD

I. SWOD

Clean and Jerk
20 Minutes to build to a heavy Single

METCON

II. AMRAP 10 Min:
50 Lateral Burpee Over Bar
100 DU
30 Squat Clean Thruster 115/80

Time Permitting:
3Rounds NFT:
10 GHD SitUps
10 Kipping HSPU

RX+

Conditioning
“Gut Feeling”
AMRAP 16:
12 HPC (155/105)
12 Burpee BJO 24/20)
12 PJ (155/105)
12 Bar Muscle-ups

 

Masters:
12-9-6-3:
HPC(/85)
Burpee Box Jump Overs (20″)
Push Jerks (85)
Toes to Bar

*Step-Overs on the box are considered Rx.

 

 

Capacity Builder
3 Sets For Time:
20/15 Cal Bike
15 DL (225/155)
15 T2B
Rest 2 Minutes Between Sets

Masters
3 Sets for Time:
15/12 Calorie Bike
15 Deadlifts (125)
Rest 2 Minutes Between Sets

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!).
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  • No more figuring out a ton of percentages. Weightlifting and gymnastic percentages will be automated based off prior input.
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  • Tracking of benchmarks and lifts will be recorded and easily sorted.
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  • You’re special: this is only offered to current athletes of CF Rebels.