“Gettin’ Heavy Real Quick…”

Posted: December 11, 2017 in Uncategorized

It’s Gonna Get Heavy Real Quick Ladies & Gents…

I’m Trying To Squeeze In A Mini Strength Cycle Within Just A Few Weeks…

Last Week Went Smooth…

On To Week 2 Of “Remember December…”

Don’t Let The Holiday Season Ruin What You Worked So Hard For All Year Long…

The Only Days That RC CrossFit Will Be Closed (Except Sundays) Will Be Christmas Day & New Year’s Day… Both Mondays…

Other Than That… Coaches Will Be @ The Box…

Will You?

ALRIGHT… HERE WE GO!!!

Strength…

Every Min On the Min x 3 Mins:

5 Push Presses @ 70% of your 2 Rep Max Push Press

***Straight Into…***

Every Min On the Min x 3 Mins:

3 Push Jerks @ 75% of your 2 Rep Max Push Jerk

***Straight Into…***

Every Min On the Min x 3 Mins:

5 Back Squats @ 70% of your 2 Rep Max Back Squat

***Straight Into…***

Every Min On the Min x 3 Mins:

3 Back Squats @ 75% of your 2 Rep Max Back Squat

***Rest 3 Mins… Bring Your Barbell To The Ground… Clock Re-Starts @ The 15 Min Mark…***

MetCon… 

4 Min Max Calorie Row…

@ The 4 Min Mark… Straight Into A 100 Meter SPINT!!! Rest The Remainder Of The Min…

***Then…***

As Many Rounds As Possible In 4 Mins:

15 Push Ups

10 Air Squats…

@ The 9 Min Mark… Straight Into A 100 Meter SPINT!!! Rest The Remainder Of The Min…

***Then…***

As Many Rounds As Possible In 4 Mins:

10 Power Push Ups

10 Jumping Air Squats… 

@ The 14 Min Mark… Straight Into A 100 Meter SPINT!!! Rest The Remainder Of The Min…

***Then…***

As Many Rounds As Possible In 4 Mins:

5 Clapping Push Ups

10 Burpees Over Barbell…

19 Min Mark… Straight Into A 100 Meter SPINT… TIME!!!

3…2…1…GO!!!

Mando

Image result for buff santa

“Remember December…”

Monday… Squat/Press Work… MetCon…

Tuesday… Hang Snatch Work… MetCon…

Wednesday… Deadlifts @ 70% of your 1 Rep Max in the MetCon…

Thursday… MainSite WOD…

Friday… Competition WOD…

Saturday… 10AM GRID

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

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