DL and Dead Sea-ish

Wednesday, February 19, 2020

Work Out of the Day

SKILL/SWOD

Build to a heavy 15x Deadlift

METCON

“Dead Sea”…ish
For Time:
75x Lateral Burpees over Bar

Here is how it works:
2Min AMRAP:
150m Run
9x DL 245/165
AMRAP Lat. Burpees over Bar
Rest 1 Min… Repeat until 75x Lat. Burpees over Bar are complete.

You will only be allowed a max of 10x 2Min AMRAPs. 

RX+

Beast Builder
On the 2:00 x 5 Sets:
6 Snatch Grip Deadlifts
3 Hang Power Snatches
6 Overhead Squats
3 Squat Snatch


Conditioning

“Venti”
AMRAP 20:

20 Wallballs (20/14/10)
20 Alt DB PSn (50/35/20)
20 Box Jumps (24/20)
20 Sing Arm DB PP 50/35/20
20/15 Cal Row


Midline

5 Sets, Not For Time:
10-15 GHD Sit-ups
50′ Front Rack Double Kettlebell Carry

NEWS & UPDATES

YOGA …DO IT!

 

Yoga Coach Extraordinaire Tiffany Wimmer of Wimtastic Wellness teaches our Yoga Classes. These yoga classes are designed for you. Tiffany knows you’re sore, that after 3 days of CrossFitting your muscles are not at all like a supple leopard.   She will never assume you can fold yourself up like a pretzel!  Tiff’s yoga classes increase range of motion to improve performance and reduce the risk of injury. They are a great recovery strategy, too! Classes will help you mobilize, increase body awareness, and also learn breath control! 

As a part of your membership, you can practice Yoga with Tiffany:

Saturday morning at 8:00 am
These classes are  free to all active Rebel Athletes
You may bring a friend to SATURDAY Yoga Class for FREE!

WHERE YOU CAN FIND COACH TIFFANY WHEN SHE’S NOT AT THE BOX

The Body Electric Yoga Studio, St Pete. 
Sunday-7:00 am
Monday-6:00 pm
Tiff understands how the CrossFitter’s body moves, don’t be shy and give her classes a try! 

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