“Pool Party!!!”

Posted: May 29, 2015 in Uncategorized

This Saturday…

Coach Ivan & Boss Lady Are Hosting A Pool Party!!!

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Starts @ 1PM Until Whenever!!!

All RC CrossFit Members Are Welcome…

This Is NOT A Paleo Party… Feel Free To Bring Any Food, Snacks, Drinks You Want!!!

Monday Starts The Paleo Challenge… Might As Well Go Out With A Bang!!!

Hit Up Coach Ivan For Directions…

ALRIGHT… HERE WE GO!!!

MOBility: 3:30PM, 4:30PM & 5:30PM

Strength & MetCon…

After The Warm Up…

You Will Have 20 Mins To Perform A…

500 Meter Row And Then…

Establish A 1 Rep Max “Shoulder To OverHead”

(This Can Be A Strict Press, A Push Press, A Push Jerk, A Split Jerk… Or You Might PR On All 4!!!)

Then… Rest For 5 Mins…

As Many Reps As Possible in 10 Mins:

(Rx’d: M-135lbs/F-95lbs…)

30 Hang Power Cleans

Then…

30 “Shoulder To OverHeads”

So You Will Have Either 1, 2, Or 3 Scores…

Or Your Max Weight Shoulder To OverHead + Max Hang Power Clean Rep Score…

Or Your Max Weight Shoulder To OverHead + Max Hang Power Clean Rep + Max “STOH” Score…

Or Your Max Weight To Shoulder To OverHead + Your Finish Time Score…

3…2…1…GO!!!

Mando

 

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5.28.2015 WOD & Scores…

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