“Week 4…”

Posted: October 30, 2017 in Uncategorized

Beginning Of Week 4!!!

Got The Strength Training Laid Out For You…

Today… Strength: Back Squats… Front Squats In The MetCon…

Tuesday… Olympic Lifting: 2 Lift Complex- Power Clean INTO Front Squat… Hang Cleans In The MetCon…

Wednesday… Deadlifts In The MetCon

Thursday… Strength: Push Press… Push Jerks In The MetCon…

F-U Friday!!! Running… Deadlifts… Power Cleans… Front Squats… “STOHs”… Rowing… & Burpees… A Whole Lotta Burpees…

GRID Saturday!!!

Active Rest Day On Sunday!!!

Everybody… Veteran RCCF Athletes… Newbies… The “In The Middle-ers”… Everybody’s Lookin’ Good…

Everything Is Starting To Click… There’s Still Work To Be Done… It’s A Never Ending Journey… But It’s A Fun One…

Enjoy Every Single Moment Of It…

Day 22 of 8 Weeks…

DON’T FORGET TO DRESS UP TUESDAY!!! Just Make Sure You Can Jump & Squat…

ALRIGHT… HERE WE GO!!!

Strength…

Every Min On the Min x 5 Mins:

3 Back Squats @ 75% of your 3 Rep Max

Rest For 5 Mins…

MetCon…

***Front Squats… ADV: M-205lbs/F-125lbs… Rx’d: M-185lbs/F-115lbs… Sx’d: M-155lbs/F-105lbs… From The Rack…***

***Double Unders… ADV/Rx’d/Sx’d: M&F… MOD: 45 Singles… Both With A 1 Front Squat Penalty…***

***Hand Release KettleBell Swings… ADV: M-72lbs/F-53lbs… Rx’d: M-53lbs/F-35lbs… Sx’d: M-44lbs/F-26lbs…***

For Time…

Cash In: 15 Cal Row…

Then…

For a Total of 5 Rounds:

3 Front Squats

15 Double Unders

15 Hand Release KettleBell Swings…

Then…

Buy Out: 15 Cal Row… TIME!!!

3…2…1…GO!!!

Mando

Image result for crossfit push yourself

 

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