“Putting Your New 1RM To Work…”

Posted: December 6, 2017 in Uncategorized

Re-Post…

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Soooo…
You Know All That Stuff I Said These Past 2 Days About The Holiday Season & All The Crazy Parties Going On…
Well… Get Ready To Add Another One To Your Busy Schedule…
This Saturday, December 9th, We Will Be Having RC CrossFit’s Annual Christmas Party Hosted By Our Own Local Beast, Antonio!!!
This Saturday, From 6PM-730PM, Antonio Will Be Hosting A “WOD Party” @ His House…
If You’ve Never Been… Trust Me… There’s Plenty Of Equipment There To Come Up With Some Awesomeness…
At 730PM… The Real Party Begins!!!
Food Will Be PotLuck Style…
Bring Your Favorite Drink Of Choice…
Attire Will Be Whatever You Want…
Work Out Clothes… Pajamas… Ugly Sweaters… Your Daily Get Up… Or Get All Dolled Up!!!
There Will Also Be A White Elephant Gift Exchange ($30.00-$35.00)!!!
Party Will Go On Until ?!?!?!?
Address Is 1385 Haddington Dr. Riverside, CA 92507…
Please Sign Up On The WhiteBoard If You Plan On Coming… If You Plan On Pitching In For The PotLuck… And/Or If You Plan On Participating In The White Elephant Gift Exchange…
Hope To See Everyone OUT Of The Box & Just Let Loose & Have Fun!!!
Any Other Questions… Please Get With Antonio, Ivan Or Myself…
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Now On To Wednesday…
Dubbs… Deadlifts… And HandStand Push Ups…  ALOT Of Them…
3 Different Divisions… 3 Different Rep Schemes…
Choose Wisely…
And Again… Congrats To Everyone Who PR’d Last Week On Their Deadlifts…
Now… Let’s Put Those New Numbers To Work!!!

ALRIGHT… HERE WE GO!!!

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Strength/MetCon…

For Time:

*** Double Unders… ADV/Rx’d/Sx’d: M&F… MOD: Tripled Singles…***

***Deadlifts… “Single & Controlled… Using 60% of your 1 Rep Max…***

***HandStand Push Ups… ADV/Rx’d/Sx’d: M&F… MOD: Coaches Choice…***

***************************************************

ADV: M&F…

For a Total of 5 Rounds:

100 Double Unders

5 Deadlifts

10 HandStand Push Ups… TIME!!!

***************************************************

Rx’d: M&F… 

For a Total of 5 Rounds:

50 Double Unders

5 Deadlifts

10 HandStand Push Ups… TIME!!!

***************************************************

Sx’d: M&F…

For Time:

50 Double Unders

5 Deadlifts

10 HandStand Push Ups

40 Double Unders

5 Deadlifts

8 HandStand Push Ups

30 Double Unders

5 Deadlifts

6 HandStand Push Ups

20 Double Unders

5 Deadlifts

4 HandStand Push Ups

10 Double Unders

5 Deadlifts

2 HandStand Push Ups… TIME!!!

3…2…1..GO!!!

Mando

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“Remember December…”

12.5.2017 WOD & Scores…

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The Whole Week…

Monday… Squat/Press Work… MetCon… Done!!!

Tuesday… Hang Power Snatch Work… MetCon… Done!!!

Wednesday… Deadlifts @ 60% of your 1 Rep Max In The MetCon…

Thursday… Pearl Harbor Memorial WOD…

Friday… MetCon…

Saturday… GRID WOD…

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

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