“5 Lift Complex…”

Posted: March 27, 2018 in Uncategorized

Kind Of A Re-Post…

As You Just Found Out…

Barbell Complexes Can Get Pretty Nasty…

Sure… You Maybe You Can Perform 1 Heavy Clean…

Or 1 Heavy Hang Clean…

Or 3 Heavy “Shoulder To OverHeads”…

But Can You String Them All Together?!?!

Today’s Barbell Complex For Both The MetCon (Which Will Be Performed Before The Strength…) Will Consist Of A 5 Lift Complex Of:

1 Clean + 1 Hang Clean + 3 “Shoulder To OverHeads”

For The MetCon… The Above Barbell Complex Will Be Considered “1 Rep”…

Each Round… The Barbell Gets Heavier!!!

There Will Be A 10 Air Squat Penalty For Not Going Un-Broken On The Multiple Rep Rounds (7 Reps- Reps-3 Reps…) Or For Breaking Before Completing The Complex…

Make Sure You Have All Your Weights Ready To Change Out…

There Will Be A 20 Min Time Cap For The MetCon & A 25 Min Total Time Cap…

If You Finish The MetCon Under 20 Mins… You CAN Go Straight Into The Strength…

Example Score: Mando- Rx’d: 17:12/165lbs

Hang On Tight RCCF!!!

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

ALRIGHT… HERE WE GO!!!

—————————————————

***Barbell Complex: 1 Clean + 1 Hang Clean + 3 “STOH”s***

ADV Weights…

M-115lbs-135lbs-155lbs-185lbs

F-85lbs-95lbs-105lbs-115lbs

Rx’d Weights…

M- 95lbs-115lbs-135lbs-155lbs

F-65lbs-85lbs-95lbs-105lbs

Sx’d Weights…

M-75lbs-85lbs-95lbs-105lbs

F-35lbs-45lbs-55lbs-65lbs

***10 Air Squat Penalty For Not Going “Un-Broken”… Must Be Touch & Gos…***

***HandStand Push Ups… ADV/Rx’d/Sx’d… MOD: Hand Release Push Ups***

***Ring Dips… ADV/Rx’d/Sx’d… MOD: Up Downs…***

***20/25 Min TIME CAP!!!***

————————————————————-

MetCon…

For Time:

7 Barbell Complexes

21 HandStand Push Ups

14 Ring Dips

————————————-

5 Barbell Complexes

15 HandStand Push Ups

10 Ring Dips

————————————-

3 Barbell Complexes

9 HandStand Push Ups

6 Ring Dips

————————————-

1 Barbell Complex

5 HandStand Push Ups

2 Ring Dips… TIME!!!

TIME!!! OR 20 Min Time Cap…

————————————-

***Straight Into…***

————————————-

Strength…

7 Mins (Or More…) To Establish Your Heaviest 5 Lift Barbell Complex…

***Barbell Complex: 1 Clean + 1 Hang Clean + 3 “STOHs”…”***

TIME @ The 25 Min Mark!!!

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

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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3.26.2018 WOD & Scores…

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