“She Said Yes!!!”

Posted: December 19, 2016 in Uncategorized

The Original Titled Os This Post Was “30 Mins…”

But…

SHE SAID YES!!!

Congrats Ari & Luis!!!

I Finally Talk About It Freely Amongst Our RC CrossFit Family!!!

Wish Nothing But The Best For Not Only The Two Of You… But Also For Both Of Your Families…

Now… 30 Mins…

30 Mins… That’s All You Get This Week…

ALRIGHT… HERE WE GO!!!

*12 Min Time Cap*

Buy In: 50 Double Unders (MOD: 50 Mt.Climbers…)

Then…

For Reps Of 21-15-9:

Wall Ball Shots (Rx’d: M-20lbs To 10Ft./F-14lbs To 8 Ft.)

Box Jumps (Rx’d: M-24″/F-20″…)

Cash Out: 50 Double Unders (MOD: 50 Mt. Climbers…)

Rest For 3 Mins… Then…

You’ll Have 15 Mins To Establish A 3 Rep Max OverHead Squat

Tuesday…

*12 Min Time Cap*

Buy In: 100 Meter Run…

Then…

For A Total Of 3 Rounds:

10 “Shoulder To OverHeads (M-95lbs/F-65lbs… Starts From The Ground… No Racks!!!)

10 Lateral Jumps Over BarBell

10 Pull Ups

10 Double Unders (Rx’d: M&F… MOD: 10 Mt.Climbers…)

Cash Out: 100 Meter Run…

Rest For 3 Mins… Then…

You’ll Have 15 Mins To Establish A 3 Rep Max Push OR Split Jerk

Wednesday…

*12 Min Time Cap*

Buy In: 50 Jumping Jacks

Then…

For Time:

21 Deadlifts (Rx’d: M- 135lbs/F-95lbs…)

3 Power Cleans (Rx’d: M- 135lbs/F-95lbs…)

15 Deadlifts

6 Power Cleans

9 Deadlifts

9 Power Cleans

Cash Out: 50 Jumping Jacks

Rest For 3 Mins… Then…

You’ll Have 15 Mins To Establish A 3 Rep Max “Touch & Go” DeadLift… YES… “TOUCH & GO!!!”

Thursday…

After The Warm Up… 30 Mins Of Olympic Lifting… Coaches Choice!!!???

Friday…

“The Dirty 30…”

Saturday…

 

To Be Determined…

Sunday…

Active Rest Day… Get Out & Do Something!!!

3…2…1…GO!!!

Mando

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