“21-15-9ish…”

Posted: November 8, 2017 in Uncategorized

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Trust Me.. It Adds Up To “21-15-9” & “45”…

Just In Case Your Shoulder’s Aren’t Hurtin’ Yet…

For The Strength Today…

Heavy Back Squats & Push Presses…

For The MetCon Today…

Some Rowin’… Some Jerks… Some Front Squats… Some Pull Ups… & Some GHD Sit Ups…

ALRIGHT… HERE WE GO!!!

Strength…

Every Min On the Min x 3 Mins:

3 Back Squats @ 80% of your 3 Rep Max Back Squat

Change Out Weight… @ The 5 Min Mark…

Every Min On the Min x 3 Mins:

3 Push Presses @ 80% of your 3 Rep Max Push Jerk

@ The 10 Min Mark…

MetCon…

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***Barbell Starts From The Ground…***

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

For Time:

***15 Cal Row***

3 Push Jerks @ 80% of your 3 Rep Max Push Jerk

18 Front Squats (Same Weight…)

21 Pull Ups

21 GHD Sit Ups

3 Push Jerks

12 Front Squats

***15 Cal Row***

15 Pull Ups

15 GHD Sit Ups

3 Push Jerks

6 Front Squats

9 Pull Ups

9 GHD Sit Ups

***15 Cal Row***… TIME!!!

3…2…1…GO!!!

Mando

“Just Replace ‘Binary’ With “CrossFit”…

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11.7.2017 WOD & Scores…

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Happy 4 Year Anniversary Danielley!!! W.L.Y.M.T.M?
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So Here’s The Whole Week… Kinda… New Strength Training Cycle/Program
 
Monday: Olympic Lifting Complex… Done!!!
Tuesday: Deadlift @ 80%… Done!!!
Wednesday: Squat & Press Work
Thursday: Early Veteran’s Day WOD
Friday: Marine Corps Birthday
Saturday: Veteran’s Day… CLOSED FOR Raj’s & Austin’s Competition… Come Out & Support Our RCCF Athletes… More Info To Come…
Sunday: Active Rest Day
 
You’re Welcome…

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