Monday, November 16, 2020
Pictured above: Maybe the happiest we’ve ever seen Jenn Blu.
WORKOUT OF THE DAY
1. FRONT SQUAT
Set 1: 3 @ 75% 1RM
Set 2: 1 @ 80%
Set 3: 3 @ 75%
Set 4: 1 @ 85%
Set 5: 3 @ 75%
Set 6: 1 @ 90%
2. 10x 100m SPRINTS
90 Seconds rest between
Don’t worry, we have a rain sub workout if needed 🙂
*Compare to 9/20/19. This is an AMRAP, if you finish the RMU, start back at WB.
A recommended series of mobility and stretches as an option will also be on the board. This will be a regular option for Thursday programming from here on out.
OPEN GYM OR…
1. PAUSING SNATCH COMPLEX
1 Pausing power snatch (1 second above parallel)
1 Pausing squat snatch (1 second at bottom)
Set 1+2: 70% 1RM Psn
Set 3+4: 74%
Set 5+6: 78%
Rest 1:00-2:00 between sets
2. OPTIONAL ACTIVE RECOVERY
100m Farmer’s carry
100’ Dual DB Bear Crawl
CROSSFIT KIDS IS IN SESSION 3PM, 4PM, 5PM & 6PM TODAY
Please be aware of CFK’s need for the west rig. Classes are often preset with boxes and other equipment, so please ask a coach before taking equipment or setting up in this area.
-Many thanks from the CrossFit Kids Classes!
NEWS AND 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.