Week of March 1st – Crossfit Rebels

FOR THE WEEK OF MARCH 1st

This week’s birthdays: Glo and Gregg D (Wednesday), Cassie F…we miss you! (Thursday), Colin (Friday) and Bruno…we mean Matty (Sunday)

Pictured above: Ed’s shenanigans always bring smiles to our faces

THIS WEEK-AT-A-GLANCE

Monday

**Overhead squat and snatch in today’s programming, get in early (no earlier than H:45) to warm up properly. Group snatch primer at H:00**

SNATCH TECHNIQUE
1 OHS
1 Snatch balance
1 Hang squat snatch

AIRBORNE
6 Rounds For Time:
45 Double under
30 Air squats
15/12 Cal row or 12/9 bike

Cap: 20 minutes
(bike and row scored RX and two leaderboards)

TUESDAY

SINGLE ALL THE WAY
AMRAP 18:
20 Single DB alternating power snatch
20 Box jump overs 24/20
20 Single DB hang clean and jerk
20 Cal row

HSW CONDITIONING
EMOM for 10 min
Min 1: 10 HSPU
Min 2: 1 ME HSW
Rest in time remaining

WEDNESDAY

**Get in early (no earlier than H:45) to warm up your squats!** Complex starts at H:15 ready or not 🙂

FRONT SQUAT COMPLEX
5 Sets:
1 Tempo Pausing front squats
1 Pausing FS
2 FS

Set1- 55% 1RM FS
Set2- 60%
Set3- 65%
Set4-5- 65-75%

WHATEVER’S LEFT
AMRAP 5:
500/400m row buy in
Time Remaining:
12 Thrusters 95/65
12 T2B

REST 5 min

AMRAP 5:
500/400m row buy in
Time Remaining:
9 Thrusters 115/85
9 C2B

REST 5 min

AMRAP 5:
500/400m row buy in
Time Remaining:
6 Thrusters 135/95
6 BMU

THURSDAY

GROUP STRETCHING AT H:00

OPEN GYM, OR…

OPTION 1: KINDA DEATH BY WB
EMOM:
Min1: 2 WB
Min2: 4 WB
Min3: 6 WB
Increasing by 2 until you cannot complete the required number of reps in that minute

OPTION 2: US COAST GUARD 6535 A WORKOUT TO REMEMBER
4 Rounds For Time:
400m run
65 Squats
35 Burpee pull ups

Can be done in teams of 2

FRIDAY

ONE AT A TIME
1 Round for Time:
30 Burpee box jump overs 24/20
30 Power clean and jerks 155/105
30 Burpee box jump overs

Cap: 20 minutes (+5 RX+)

BARBELL CYCLING

3-5 Rounds NFT:
30 DU
9 Deadlift
6 Hang power clean
3 Push jerk

Set 1: 50% 1RM C&J
Set 2: 55%
Set 3: 60%
Set 4-5: 60-70%

NEWS AND UPDATES

THE OPEN STARTS NEXT WEEK!!!

Stay on the lookout for heat sign ups a the box to do your weekly Open workout either on Fridays for “Friday Night Lights” that will start approximately 7:15pm or Saturday mornings after our team WOD that will start approximately 10:15am.

If you haven’t already, sign up! We promise it’s a good time! The earlier you sign up, the better we can properly plan with heat times and judging. Registration is live and we are closely monitoring who has signed up! Don’t be surprised when your coaches ask you why you haven’t signed up yet!

Pictured above: Post Open WOD feels

LEGENDS AND CROSSFIT KIDS CLASSES

Please be aware that Legends and Kids classes occur throughout the day and space and equipment on the

west side of the gym is needed. Classes are often preset with boxes and other equipment, so please ask a coach before taking equipment or setting up in this area.

-Legends classes: Monday, Wednesday, Friday 8, 9, 10, 11 am
-Kids classes: Monday, Tuesday, Thursday 4, 5, 6 pm