Double Unders and Bar Muscle Ups

Monday, September 30th, 2019

Work Out of the Day

NOTICE FOR TUESDAY: THERE IS NO 1PM CLASS THIS TUESDAY 10/1. We will make every attempt to text everyone who often “shows up then” or is scheduled for the 1pm. The rest of the day will operate normally.

CONGRATULATIONS to Coaches Tiffany and Jaida who have both attended the USA Weightlifting course and passed the exam – they are both now USAW Sports Performance Coaches. They join so many of your other coaches here at Rebels with this certification and continue to heighten our commitment to continuing education and making YOU better athletes!

SKILL/SWOD

I. SWOD

1. Pausing Front Squat
10 Sets of 1
2Sec hold at the bottom

2. Bar Ms up warmup and setup. Finding the right progression for metcon

METCON

II. For Time:
100 DU
10 Bar Muscle Ups
80 DU
8 Bar Muscle Ups
60 DU
6 Bar Muscle Ups
40 DU
4 Bar Muscle Ups
20 DU
2 Bar Muscle Ups

Cap= 20 Mins

Capacity Builder
5 Sets, Not for Time:
40 Unbroken DU
40% Unbroken Ring Muscle-ups

Masters:
Not for Time:
50-40-30-20-10: DU
10-8-6-4-2: Strict CTB Pull-Ups

Power Snatch Complex
On the 2:00 x 5 Sets:
1 Hang Power Snatch
2 Power Snatches
3 Overhead Squats

Conditioning
“Bartender”
5 Rounds:
12 Deadlifts
9 Overhead Squats
6 Hang PSn

Barbell: 115/85/65

THIS WEEK AT A GLANCE

MONDAY

1.
Pausing Front Squat
10 Sets of 1
2Sec hold at the bottom

2.
Bar Ms up warmup and setup. Finding the right progression for part 3

3.
For Time:
100 DU
10 Bar Muscle Ups
80 DU
8 Bar Muscle Ups
60 DU
6 Bar Muscle Ups
40 DU
4 Bar Muscle Ups
20 DU
2 Bar Muscle Ups

Cap= 20 Mins

TUESDAY

1.
AMRAP 6Min:
1 Strict HSPU
1 Strict Pullup
2 Strict HSPU
2 Strict Pullup
3 Strict HSPU
3 Strict Pullup
… Continue to increase reps by 1rep

2.
Push Press
3 x 5
*From Deck

3.
For Time:
50x DU
40x KBS 53/35
30x PC 135/95
20x PJ 135/95
10x FS 135/95

Cap: 15 Min

WEDNESDAY

1.
“ISABEL“
For Time:
30x PSn 135/95

Cap: 10 Min
Comp: 7/11/19

2.
OHS
Build to a heavy set of 10

3.
AMRAP 9 Min:
15 WB 20/14
12 Alt. DB Sn 50/35
9 T2B

THURSDAY

OPEN GYM OR…

5 Rounds (Not For Time):
400M Run
15 DL 135/95
10 (Insert something you suck at)
15 Kip/BFLY Pullup
10M HS Walk

FRIDAY

1.
Clean and Jerk
20 Minutes to build to a heavy Single

2.
AMRAP 10 Min:
50 Lateral Burpee Over Bar
100 DU
30 Squat Clean Thruster 115/80

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

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

SATURDAY OCTOBER 5TH, 2019

7:00 a.m.   Open Gym and Legends Team WOD
8:00 am.   Dr. Peter Blumencranz will speak to our community on Breast Cancer: statistics, prevention and treatment
9:00 am    The annual “Helen Meets Grace” with spins for Tracy, Moana and Janette, Team WOD
10:00 am  After Party! BYOB, chair and we’ll have some snacks! Play cornhole, boob-like games, and just hang out with your community. 

Barbells for Boobs, the organization that provides screening mammograms for those who may not be able to afford them. DONATE, buy a shirt or at least check them out. SHOP their collection where proceeds also go to support their cause.

Like to make an impact? Sign up at the box to help Honorary Environment Chair, Megan Sawyer (message her on FB!) to deck out the box on Friday night in prep for Saturday’s event. #everything pink

The Mitchell’s/Whatevs Apparel has created a special shirt for this year’s event! SHOP HERE!