“Gotta Focus & Move…”

Posted: March 14, 2018 in Uncategorized

4 Mins…

That’s All You Get Per Round… Faster You Finish The Work… More Time You Have To Change Out Your Barbell Weight & “Rest”…

4 Mins To Perform Some (Yes… More Of ‘Em!!!) Dubbs Or Singles… Some (Yes Again… More Of ‘Em!!!) Sit Ups… & Some Cleans…

Cleans… Not Power Cleans…

Ideally… You Want Your Last Round To Be What You Used On Tuesday For The Power Cleans…

You Will Have 2 Scores… You Finish Time During The 16-20 Min Round & Your Heaviest Clean During The 20-24 Min Round…

Example… My Score… 18:05/200# Rx’d…

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ALRIGHT… HERE WE GO!!!

Strength/MetCon… On A 24 Min On-Going Clock…

***Double Unders… ADV/Rx’d/Sx’d… MOD: Singles…***

***Barbell… Weights Listed Below For Each Round…***

0-4 Mins:

50 Double Unders

25 AbMat Sit Ups

15 Cleans

***ADV: M-115lbs/F-85lbs… Rx’d: M-95lbs/F-65lbs… Sx’d: M-75lbs/F-45lbs…***

————————————————–

4-8 Mins:

40 Dubbs

20 AbMat Sit Ups

12 Cleans

***ADV: M-135lbs/F-95lbs… Rx’d: M-115lbs/F-85lbs… Sx’d: M-85lbs/F-55lbs…***

————————————————–

8-12 Mins:

30 Dubbs

15 AbMat Sit Ups

9 Cleans

***ADV: M-155lbs/F-105lbs… Rx’d: M-135lbs/F-95lbs… Sx’d: M-95lbs/F-65lbs…***

————————————————–

12-16 Mins:

20 Dubbs

10 AbMat Sit Ups

6 Cleans

***ADV: M-185lbs/F-115lbs… Rx’d: M-155lbs/F-105lbs… Sx’d: M-105lbs/F-75lbs…***

————————————————–

16-20 Mins:

10 Dubbs

5 AbMat Sit Ups

3 Cleans

***ADV: M-205lbs/F-135lbs… Rx’d: M-185lbs/F-115lbs… Sx’d: M-115lbs/F-85lbs…***

————————————————–

20-24 Min:

1 Rep Max Clean… TIME!!!

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3…2…1…GO!!!

Mando

Not An “Official” Website Yet… It’s Just A Start Until Everything Gets Finalized… But Make Sure To “Like… Follow… & Subscribe…” To: http://www.raincrossstrengthandconditioning.wordpress.com

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3.13.2018 WOD & Scores…

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