“Dodgin’ Bullets…”

Posted: November 2, 2017 in Uncategorized

Dodgin’ Bullets On Wednesday!!!

Or Barbells… Or People Doing Burpees… Or Ropes… Or KettleBells… Or People Doing Sit Ups… Or Rowers…

A LOT Of Moving Parts Wednesday… But Everyone Survived!!!

It’s Gonna Be The Something Today… And Friday… Heck… Maybe Even Saturday…

Just Be Aware Of Your Surroundings…

Keep Up The Good Work RCCF…

ALRIGHT… HERE WE GO!!!

Strength…

Every Min On the Min x 5 Mins:

3 Push Presses @ 75% of your 3 Rep Max Push Jerk

Rest 3 Mins… Clock Restarts @ The 8 Min Mark…

MetCon…

***Push Shots… Rx’d: M-20lbs To 10Ft./F-14lbs To 8Ft.***

***GHD Sit Ups… Rx’d: M&F…MOD: MedBall Sit Ups…***

*** Double Unders… Rx’d: M&F… MOD: Mt. Climbers…***

For Reps/Time:

0:00-2:00: Max Push Shots

2:00-3:00: Rest!!!

3:00-Finish Time…

For a Total of 5 Rounds:

3 Push Jerks @ 75% of your 3 Rep Max Push Jerk

6 Burpees

12 GHD Sit Ups

24 Double Unders… TIME!!!

3…2…1…GO!!!

Mando

Image result for crossfit push yourself

11.1.2017 WOD & Scores…

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Here’s The Whole Week… Kinda… New Strength Training Cycle/Program
 
Monday: Squat Work… Done!!!
Tuesday: Olympic Lifting Complex… Done!!!
Wednesday: Deadlift @ 75%… Done!!!
Thursday: Press Work…
Friday: MetCon…
Saturday: 9:45AM GRID…
Sunday: Active Rest Day
 
You’re Welcome…

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