Open Drills or Skill Work

Thursday, December 19th, 2019

Happy Birthday Coach Paul, Jeremy D., Dave B. and Renee Z!

Open Gym or…

Snatch Drills
7 Sets:
1x Tempo snatch pull
*Tempo is 5 seconds to pockets then aggressive jump and shrug

7 Sets:
1x Tempo OHS
*Tempo is 5 second descent, 2 second pause in active bottom

Gymnastics EMOM x 16Min (4Rounds)
Min 1– 10x Burpee
Min 2– 10x *Pullup
Min 3– 15/12 Cal Row
Min 4– 10x **HSPU

*Pullup goal- 10x Challenging reps: butterfly C2B, kipping C2B, butterfly pull ups or kipping pull ups
**HSPU goal- 10x Challenging reps: strict, kipping deficit, kipping HSPU

RX+

REST DAY

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

DO YOU HAVE HUMANA AS A HEALTH INSURANCE PROVIDER?

If you have Humana as a health insurance provider you may be able to get credit for training at Rebels.  We are a participating gym for the Humana Go365 Program. Ask a Head/Lead Coach if you have questions on how to register Rebels as a provider and earn points for training.

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