On Sunday We Rest

Sunday, August 2, 2020

Happy Birthday Coach Andi!

REST DAY

THIS WEEK AT A GLANCE

MONDAY

Squat Snatch Complex
On the 1:30 x 5 Sets:

Pausing Hang Squat Snatch
Pausing Low Hang Squat Snatch
Hang Squat Snatch
Low Hang Squat Snatch

Set 1: 50% of 1RM Snatch
Set 2: 55% of 1RM Snatch
Set 3: 60% of 1RM Snatch
Sets 4-5: 65-70% of 1RM Snatch

Front Squat (from rack)
4 x 2 Front squat (2:00/lift)
70%, 73%, 75%, 75%

For time: 1 mile run
Or
For time: 2K row

*Both are skill level 1 tests.
*Both have 10’ caps

TUESDAY

Press Complex
Build to a Heavy Complex:
2 Push Presses +
3 Push Jerks

2. “Overreaction”
15-12-9:
Push Press (115/85)
DB Box Step Overs (50/35) (24″/20″)

Directly Into…

15-12-9:
Push Jerks (115/85)
Box Jump Overs (24″/20″)
*15 min CAP

WEDNESDAY

Clean and Jerk Complex
On the 2:00 x 5 Sets:
1 Hang Power Clean
1 Low Hang Power Clean
1 Hang Squat Clean
1 Low Hang Squat Clean
1 Split Jerk

Set 1: 60% of 1RM Clean and Jerk
Set 2: 65% of 1RM Clean and Jerk
Set 3: 70% of 1RM Clean and Jerk
Sets 4-5: 70-75% of 1RM Clean and Jerk

2. “Rest Stop”

AMRAP 5:
600 Meter Run
1 Round of “Cindy”
Max Squat Cleans (135/95)

Rest 5 Minutes

AMRAP 5:
400 Meter Run
2 Rounds of “Cindy”
Max Squat Cleans (155/105)

Rest 5 Minutes

AMRAP 5:
200 Meter Run
3 Rounds of “Cindy”
Max Squat Cleans (185/135)

THURSDAY

A recommended series of mobility and stretches as an option will also be on the board. This will be a regular option for Thursday programing from here on out.

OPEN GYM OR…

Option 1:
3×5 DL
Alt 15 push ups and 15 DB bicep curls

Option 2: Conditioning (~25 minutes )
50/35 Calorie Row/Bike/600m run
20 Strict Toes to Bar
50/35 Calorie Row
35 GHD Sit-ups
50/35 Calorie Row/Bike/600m run
50 AbMat Sit-ups

Option 3: 3 Rounds NFT
1,000m run
1,000m row
50/36 cal bike

FRIDAY

1.Power Snatch
On the Minute x 3:
5 Touch and Go PSn
Rest 1 Minute
On the Minute x 3:
3 Touch and Go PSn
Rest 1 Minute
On the Minute x 3:
1 PSn.

2. “Hot Flash”
30-20-10:
Power Snatches (95/65)
Kipping Handstand Push-ups

NEWS & UPDATES

Crum Competing

UPCOMING
CROSSFIT COMPETITIONS 

Sat, Sept. 5th
Kilos for Koalas, Clean Ladder
Crossfit Palm Harbor
Price: $35.00
Registration: link here
Facebook page
Think about supporting our friends to the north!

Sept 9-Oct 5, 2020
GULF COAST GAMES
Location: hosted, like the Open, @ CrossFit Rebels
Divisions: Rx, Scaled, Masters 35+
Price: $30
Registration: link here
Facebook page
Other: This competition changed formats to accommodate COVID. Workouts will be released Wednesday so you can practice them on Thursday’s during Open Gym. Friday night after closing, and Saturday morning after the Team WOD we will host judging for these WODs.

THE NEXT BRING A FRIEND WOD IS …STILL TBD.

Saturday, August 1st – Coach Nic’s Saturday
8am: Open Gym & 31 Heroes Team WOD
9am: 31 Heroes Team WOD

Saturday, August 8th – Coach Terry’s Saturday
8am: Open Gym &  Team WOD
9am: Team WOD

Saturday, August 15th – Coaches Sam & Ed’s Saturday (& Coach JBone’s Bday)
8am: Open Gym & WOD
9am:  Team WOD

Saturday, August 22th – Coach Nic’s  Saturday
8am: Open Gym & WOD
9am:  Team WOD

Saturday, August 29th – Coach Ed & Sam’s Saturday
8am: Open Gym & WOD
9am:  Team WOD

SOUTHERN LIGHTS BREWING COMPANY…OUR NEIGHBORS!

Our friends next door, Billy, Kirby and Benton have been working for …too many months. You know how it is…City Planning Department, permits…but good news! They received their final permit the week of June 6th! With any luck, we’ll be partying with them before you know it! If you see them working on site, stop and say hello and tell them we’re ready to help them open!

A little about them, from their website:

We are a brewery located in Clearwater, FL. Founded in 2015 by a group of beer lovers with a passion for trying different beers from around the U.S. and throughout the world. That led to home brewing with the goal of developing new recipes that combined the flavors and characteristics of our favorite beers while also adding our own unique touch. We specialize in handcrafted small-batch ales and lagers with an emphasis on quality and taste. By using only the finest hops, grains and natural ingredients we strive to produce unique, world-class beers that appeal to a wide array of tastes and palates.