“90% Week…”

Posted: February 19, 2018 in Uncategorized

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I Know It’s Still A Holiday Weekend… But Business As Usual Today Ladies & Gents…

Not Too Much To Say…

As Far As The Barbell Goes… It’s Gonna Be HEAVY All Freakin’ Week!!!

And Expect To See A LOT… A LOT Of BodyWeight Movements…

Stay Strong RCCF…

On To Week 7…

***I’m Not Sure How Today’s Gonna Turn Out Being The Holiday Weekend For A Lot Of You… Big Classes??? Small Classes??? No Classes??? If We Have “Bigger” Classes… If You Are Performing The WOD “ADV” Or “Rx’d”… You Ladies & Gents Have Priority On The Rowers… Exception If You Have An Injury… If All The Rowers Are Taken… For Today… Sub The 45 Cal Row With An 800 Meter Run… The 30 Cal Row With A 400 Meter Run… And The 18 Cal Row With A 200 Meter Run…

ALRIGHT… HERE WE GO!!!

Skill/Strength…

Hang Power Snatch Practice

***Up To 90% OR MetCon Weight…***

MetCon…

***Pull Ups… ADV: M&F-Chest To Bar… Rx’d: M&F- Chin To Bar… MOD: Coaches Choice…***

For Time: 25 Min TIME CAP!!! 

45 Cal Row

44 Burpees

1 Hang Power Snatch

45 Pull Ups

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

30 Cal Row

29 Burpees

1 Hang Power Snatch

30 Pull Ups

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

18 Cal Row

17 Burpees

1 Hang Power Snatch

18 Pull Ups… TIME!!!

3…2…1…GO!!!

Mando

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