WE REST

Sunday, March 8th, 2020

ALL ATHLETES REST

THIS WEEK AT A GLANCE

MONDAY

1.
20 Mins to…
1RM Squat Snatch

2.
Ring Muscle Up practice

3.
“Amanda”
For Time:
9-7-5
Ring Muscle Up
Sq. Sn. 135/95

 

TUESDAY

1.
Skill/Strength:
Handstand Walk Practice

2.
3-Station Fortitude:
EMOM x 30mins
Min 1- 15/12 Cal Row
Min 2- 8 Burpee Box Jump Over 24/20
Min 3- 50 DU

 

WEDNESDAY

1.
High Bar Back Squat
5-7Rds:
3 x 1-and-1/4 HBBS

2.
“PinBall…ish”
5Rds- (AMRAP)
1Min- ME WB 20/14
1Min- ME Sq Cl 185/125
1Min- ME Bike Cals
1Min- Rest

 

THURSDAY

OPEN GYM OR…

A.
Push Jerk
5 x 1 (Climbing)

B.
Split Jerk
5 x 1 (Climbing)

C.
Deadlift
5 x 5 (Climbing)
Alt: 7x Strict T2B

—-OR—–

D.
Dumbbell Grunt Work: (Not For Time)
6Rds:
2x DB Complex**
100m Front Rack Carry
50m OH Carry
50m Farmer Carry
Rest as needed between rounds

**DB Complex is the following unbroken:
8x DB PC + 10x DB PP + 16 DB FR Lunge

 

FRIDAY

1.
Skill/Strength
5 Sets: (Not For Time)
5-10 Strict HSPU
7 Kipping T2B (For technique)
Rest as needed between rounds

2.
Murph Conditioning
For Time:
800m Run
50 Pullups
100 Pushups
150 Squat
800m Run

 

NEWS & UPDATES

UPCOMING
CROSSFIT COMPETITIONS
 

FRIDAY NIGHT/SATURDAY, MARCH 13 & 14, 2020
AGE GROUP ONLINE QUALIFIER WODS HOSTED AS A MOCK REBELS OPEN
@ CROSSFIT REBELS! In house only.
$40.00
Rebel athletes can register to perform the Age Group Online Qualfier WODs with Janice, Bryce and Sam as we end the pre-CrossFit Games Season with another opportunity to ramp up your skills and competition experience.

On Thursday night, March 12th, we’ll know what the WODs are. We’ll choose three of the four WODs and will do one Friday night and two on Saturday. You won’t know what the workout are until the day prior. You’ll have two choices: RX or Scaled.  We will use the Open Scaling to scale the Qualifier WODs.  This will be almost exactly like the Open except you’re getting two WODs on Saturday. Timelines and heats will be determined AT THE LAST MINUTE based on the WOD timelines. We can fill the first heat but not the subsequent heats until we know how the long the WODs are.

Use this as an opportunity to keep your eye on the ball, your focus on building capacity and also honing in on the things you need to work on. Sign up on the whiteboard at the box.

SATURDAY, APRIL 11TH, 2020
WOD WARS V
Location: Dunedin, FL
$300.00 Same Sex Teams of 3
(Kids Options available in Teams of 2!)
Registration: http://wodwarsfl.com , http://boxtribetracker.com/3275/reg
Facebook page: WOD WARS V