Sunday, September 8th, 2019
REST DAY
THIS WEEK AT A GLANCE
MONDAY
- For Time:
8 Rounds of C2B “Cindy”
5 C2B
10 push ups
15 squats
-then-
800m run
-then-
30 Psn (115/80)
Cap 25′ - Accessory Work
3 Giant Sets:
5-10 strict T2B
:15 chin over bar hold
:30 hollow hold
:45 OHS hold*
*athlete chooses weight
TUESDAY
- 5 Min AMRAP:
100 DU buy in
12 FS (95/65)
4 burpee box jump over (BBJO) (30/24)-5 minute rest-5 Min AMRAP:
100 DU buy in
8 FS (115/80)
4 BBJO-5 minute rest-5 Min AMRAP:
100 DU buy in
4 FS (135/95)
4 BBJO
WEDNESDAY
9/11 Memorial WOD
“Glen Doherty”
30 C&J 135/95
1 mile run
10 rope climbs
1 mile run
100 burpees
Cap 45′
THURSDAY
OPEN GYM OR…
- Back Squat:
5@ 82%
2@ 87%
5@ 82%
2@ 90%
5@ 82%
2@ 93% - Low Hang Snatch (full squat):
7 Sets of 2
Climbing, starting at 65% - Accumulate 2:00 L-Sit
Every time you break, 10 ab mat sit ups
FRIDAY
For Time:
3K Row
300 DU
3 mile run
NEWS & UPDATES
CROSSFIT GAMES 2020 OPEN
The open begins October 10th and will last for five weeks. The Open is a GREAT opportunity to test your fitness, bond with fellow Rebels, and have Fun. Register today at https://games.crossfit.com/open
We will judge every Friday night and Saturday after the Team WOD. It’s one of the best events of the year! Be a part of it!
i99 Gymnastics Workshops
David Bradley (of i99) has extended the $25.00 off code (REBELSEARLY) for another week! – extending past 9/6…so take the opportunity and get yourself signed up. Continuing with the Open Registration being live, we all have kinks in our armor that, with a little true gymnastics expertise tailored to CrossFit…we can make massive improvements between now and the Open. Consider it!
