“Like It’s Your Only Lift Of The Day…”

Posted: October 27, 2015 in Uncategorized

It’s Getting Heavy…

We’re Going To Warm Up…

We’re Going To Add A Lil’ Bit Of Weight…

Then A Lil’ Bit More…

Then A Lil’ Bit More…

Then A Lil’ Bit More…

You Might Perform Some Movements That You’re Unfamiliar…

Then It’s Go Time!!!

The Goal Is… No Missed Lifts!!!

Treat Every Lift Like It’s Your Only Lift Of The Day…

FOCUS…

ALRIGHT… HERE WE GO!!!

Strength…

Every Min On The Min X 15 Mins:

1 Snatch @ 70% of your 1 Rep Max

This Will Be Week 3 Of Our Newest Program Cycle… YOU SHOULD EITHER HAVE A 1 REP MAX OR A NUMBER TO BUILD OFF OF… YOU SHOULD ALSO KNOW WHETHER YOUR COACHES HAD YOU PERFORM A SNATCH… A POWER SNATCH… A HANG SNATCH… OR A HANG POWER SNATCH… IF YOU DON’T KNOW… DON’T LIE!!! TELL US… YES… WE’RE GOING TO GIVE YOU SHIT… BECAUSE I CAN’T EVEN COUNT HOW MANY TIMES WE’VE TOLD YOU TO KEEP TRACK OF YOUR LIFTS/METCONS…

THIS IS NOT US BEING ASSHOLES… THIS IS US BEING COACHES…

YOU WANT A NICE, FRIENDLY ENVIRONMENT WITH NO DIRECTION OR PROGRAMMING INTENDED TO HELP YOU PROGRESS… I CAN POINT YOU IN A FEW DIFFERENT DIRECTIONS…

AGAIN… THIS ISN’T US BEING ASSHOLES… WE WANT YOU @ RC CrossFit… BUT WE ALSO WANT YOU TO BE AT RC CrossFit…

MetCon…

As Many Round As Possible in 10 Mins:

9 Hang Power Snatches (Rx’d: M-75lbs/F-55lbs…)

6 Box Jumps (Rx’d: M-24″/F-20″…)

3 Toes To Bar (Rx’d: M&F…)

3…2…1…GO!!!

Mando

10.26.2015 WOD & Scores… Also Up On FaceBook…

Mando Macias's photo.
Mando Macias's photo.
Mando Macias's photo.

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