“Focus On The Movement…”

Posted: May 25, 2016 in Uncategorized

Monday… 3 Single DeadLifts @ A Time For A Total Of 9 Reps…

Tuesday… 1 Spilt Jerk @ A Time For A Total Of 9 Reps…

Today… 1 Snatch @ A Time For A Total Of 9 Reps…

Thursday Will Be 3 OverHead Squats @ A Time For A Total Of 9 Reps…

ALL @ 80% OF YOUR 1 REP MAX!!! THAT’S HEAVY!!!

Yes… We Have Been Performing A Lot Of WODs Where I Program The Strength Lift Incorporated In The MetCon…

But Focus On The Movement…

You Should Focus On Every Movement You Perform @ RC CrossFit…

Where It’s With A Barbell… A KettleBell… A DumbBell… A Box… A Jump Rope… Or Just You Moving You…

Yes… You’re Trying To Move Fast During These Strength/MetCon WODS…

But… If You Notice… Besides The Lifts… The Other Movements Haven’t Been Too Technical…

You Can Still Move Fast & Correctly During Those Movements…

But The Lifts…

Take Your Time With Them… Set Up Correctly…

Don’t Approach That Barbell Until Your Ready & Know That No Matter What…

YOU’RE GOING TO GET THAT LIFT!!! 

Not Only Get That Lift… But Make It Look Beautiful!!!

Yes… You’re Going To Have Some Bad Lifts… Hell… Especially With Today… You Might Miss Some Lifts…

For Some Of You… This Is Your 1st Cycle/1st Time Performing Snatches…

We Don’t Expect You To Fly Through These 9 Reps @ A Million Miles An Hour…

Focus On The Movement…

IN CASE YOU HAVEN’T SEEN IT YET…

NEXT MONDAY, MONDAY 30TH, MEMORIAL DAY… WE WILL HOLD 2 CLASSES @ 9:30AM & 4:30PM…

ALRIGHT… HERE WE GO!!!

For Time: 

9 Single Snatches @ 80% Of Your 1 Rep Max

10 KettleBell Snatches (5 Each Arm… Pick Your Poison…)

5 “Double Taps” (Rx’d: M&F- Toes To Bar + Pull Up…)

30 Calorie Row

10 KettleBell Snatches (5 Each Arm… Pick Your Poison…)

5 “Double Taps” (Rx’d: M&F- Toes To Bar + Pull Up…)

20 Calorie Row

10 KettleBell Snatches (5 Each Arm… Pick Your Poison…)

5 “Double Taps” (Rx’d: M&F- Toes To Bar + Pull Up…)

10 Calorie Row… TIME!!!

3…2…1…GO!!!

Mando

5.24.2016 WOD & Scores…

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

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