“More Practice…”

Posted: December 12, 2017 in Uncategorized

Check Out Our RCCF Athletes Post Christmas Party WODs!!!

Melissa… Coach Ivan… Luis… Antonio… & RYAN…

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Crazy Animals…

On To Tuesday…

Yep…

More Practice…

Unless Your Coach Tells You To Put Weight On Your Bar (If Your Coach Even Let’s You Move Up To A Bar From A PVC Pipe…) DON’T!!!

We’re Pretty Much Finding A Good Weight For You To Use For MetCon…

The Snatch Is Hard…

So Many Things Going On In Such A Quick Amount Of Time…

Practice… Practice!!! PRACTICE!!!

ALRIGHT… HERE WE GO!!!

Skill Work…

12 Mins of:

Hang Power Snatch Practice

***Rest 3 Mins… @ The 15 Min Mark…***

***Double Unders… Rx’d: M&F… MOD: Coaches Choice…***

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

***Hang Power Snatch… Rx’d: M-95lbs/F-65lbs… Or Use Whatever You Used Last Week…***

MetCon…

For Time:

50 Double Unders

15 Wall Ball Shots

10 Hang Power Snatches

15 Wall Ball Shots

9 Hang Power Snatches

15 Wall Ball Shots

8 Hang Power Snatches

15 Wall Ball Shots

7 Hang Power Snatches

15 Wall Ball Shots

6 Hang Power Snatches

***50 Double Unders***

15 Wall Ball Shots

5 Hang Power Snatches

15 Wall Ball Shots

4 Hang Power Snatches

15 Wall Ball Shots

3 Hang Power Snatches

15 Wall Ball Shots

2 Hang Power Snatches

15 Wall Ball Shots

1 Hang Power Snatch

50 Double Unders… TIME!!!

3…2…1…GO!!!

Mando

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“Remember December…”

12.11.2017 WOD & Scores…

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

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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