“Check The Clock!!!”

Posted: March 28, 2018 in Uncategorized

Kind Of A Re-Post…

2 Days Of Some Nasty Complexes Have Revealed Some Nasty Hands…

Yes… Barbell Complexes Can Get Pretty Nasty…

“Easy” On The Hands Today… Kinda… Not Really…

And Get Ready To “Feel Those Abs” Doing Some Squats…

Sure… Maybe You Can Perform 1 Heavy Power Clean…

Or 1 Heavy Front Squat…

But Can You String Them Together?!?!

Today’s Barbell Complex For Both The MetCon (Which Will Be Performed Before The Strength…) Will Consist Of A 2 Lift Complex Of:

1 Power Clean + 1 Front Squat

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

There Will Be A 100 Meter Run Penalty For Not Going Un-Broken On The Multiple Rep Rounds (7 Reps-5 Reps-3 Reps…) Or For Breaking Before Completing The Complex…

There Will Be A 13 Min Time Cap For The MetCon & A 20 Min Total Time Cap…

If You Finish The MetCon Under 13 Mins… You CAN Go Straight Into The Strength…

Example Score: Mando- Rx’d: 11:02/190lbs

Hang On Tight RCCF!!!




***Barbell Complex: 1 Power Clean + 1 Front Squat***

ADV Weights…



Rx’d Weights…



Sx’d Weights…



***100 Meter Run For Not Going “Un-Broken”… Must Be Touch & Gos…***

***Ring Static Hold… ADV/Rx’d/Sx’d: MOD: Push Up Plank Hold…***

***Make Sure YOU Check The Clock For The 45 Sec-30 Sec & 15 Sec Static Holds… Not Coaches Responsibility!!!***

13/20 Min TIME CAP!!!


For Time: 

60 Secs Ring Static Hold

7 BBCs 

15 Push Ups

25 Sit Ups


45 Secs Ring Static Hold

5 BBCs

15 Push Ups

25 Sit Ups


30 Secs Ring Static Hold

3 BBCs

15 Push Ups

25 Sit Ups


15 Secs Ring Static Hold


15 Push Ups

25 Sit Ups



7 Mins (Or More…) To Establish Your Heaviest 2 Lift Barbell Complex…

***Barbell Complex: 1 Power Clean + Front Squat…***

TIME @ The 20 Min Mark!!!


3…2…1… GO!!!


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

Related image

3.27.2018 WOD & Scores…

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