Hank the Tank says REST
Sunday, September 22, 2019
Happy Birthday Wes P!
THIS WEEK AT A GLANCE
MONDAY
1.
Back Squat
Build to a heavy single.
2.
For Time:
9-15-21
C2B Pullup
Bar Facing Burpee
OHS 95/65
TUESDAY
1. [Repeat from last week]
For Completion
30x Strict HSPU
Rest 2 Min
30x Kipping HSPU
2.
“Hurry Up and Weight”
4 x 3 Minute AMRAPS
3 Min AMRAP:
24x BJ Over 24/20
21/16 Cal Bike
Max Effort Power Clean 185/135
-Rest 2 Mins-
3 Min AMRAP:
21x BJ Over 24/20
18/14 Cal Bike
Max Effort Power Clean 185/135
-Rest 2 Mins-
3 Min AMRAP:
18x BJ Over 24/20
15/12 Cal Bike
Max Effort Power Clean 185/135
-Rest 2 Mins-
3 Min AMRAP:
15x BJ Over 24/20
12/10 Cal Bike
Max Effort Power Clean 185/135
WEDNESDAY
1.
Thruster
Build to a heavy 3 (from the rack.)
2.
For Time:
1 Mile Run
200x DU
8Rds of:
5x C2B Pullup
10x H.R. Pushup
15x Air Squat
Cap= 25Min
THURSDAY
OPEN GYM OR…
1.
Snatch
2 @ 65%
2 @ 70%
2 @ 75%
1-1-1 Build to a heavy
2.
Press
1 RM
3.
Push Press
1 RM
4.
3RFT:
800m Run
Rest 2Min
Cap=20Min
FRIDAY
1.
3-5Rds for Quality:
250m Row
7x T2B
7x Burpee Box Jump Over
7x H.R. Pushup
2.
“KAREN“
For Time:
150x Wallball 20/14
Cap= 15Min
Comp to: 3/18/19
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
Tiff understands how the CrossFitter’s body moves, don’t be shy and give her classes a try!