… 100 Push Ups…
3 Days Of Some Nasty Complexes Incorporated Into Some Brutal MetCons…
And You Ladies & Gents Have Been Killin’ It!!!
Well… Today Is The Last Day Of Any Complexes For This Week…
And… Today Is Gonna Be Super Nasty!!!
Come In With The Right MindSet…
Sure… Maybe You Can Perform 1 Heavy Deadlift…
Or 1 Heavy Clean…
Or 1 Heavy Push Press…
Or 1 Heavy Cluster…
But Can You Sting Them All Together?!?!
Today’s Barbell Complex For Both The Strength Will Consist Of A 4 Lift Complex Of:
1 Deadlift + 1 “Touch & Go” Clean + 1 Push Press + 1 “Touch & Go” Cluster…
For The MetCon… You Will Perform A Different Lift Each Round…
***Each Round… The Barbell Gets Lighter!!!***
There Will Be A 14 Min Time Cap For The MetCon & A 20 Min Total Time Cap…
If You Finish The MetCon Under 14 Mins… You CAN Go Straight Into The Strength…
Example Score: Mando- Rx’d: 11:25/170lbs
Hang On Tight RCCF!!!
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ALRIGHT… HERE WE GO!!!
***MetCon Barbell…***
Weights Are Listed In Order Of: Deadlifts-Power Cleans-Push Presses-Clusters…
ADV…
M-225lbs-185lbs-155lbs-135lbs
F-155lbs-115lbs-105lbs-95lbs
Rx’d…
M-185lbs-155lbs-135lbs-115lbs
F-115lbs-105lbs-95lbs-85lbs
Sx’d…
M-155lbs-135lbs-115lbs-95lbs
F-105lbs-95lbs-85lbs-65lbs
***Ring Push Ups… ADV/Rx’d/Sx’d: M&F… MOD: Hand Release Push Ups***
***MedBall Push Ups… ADV/Rx’d/Sx’d: M&F.- On Toes/Chest To MedBall…***
***GHD Sit Ups… ADV/Rx’d/Sx’d… MOD: Knee Tucks….***
***Barbell Complex: 1 Deadlift + 1 “Touch & Go” Clean + 1 Push Press + 1 “Touch & Go” Cluster…***
***No Clusters From Clean To Push Press… Make It 4 Lifts…***
14/21 Min TIME CAP!!!
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For Time:
10 Push Ups
—————————–
10 Ring Push Ups
5 Deadlifts
10 MedBall Push Ups
25 GHD Sit Ups
—————————–
10 Ring Push Ups
5 Cleans
10 MedBall Push Ups
25 GHD Sit Ups
—————————–
10 Ring Push Ups
5 Push Presses
10 MedBall Push Ups
25 GHD Sit Ups
—————————–
10 Ring Push Ups
5 Clusters
10 MedBall Push Ups
25 GHD Sit Ups
—————————–
10 Push Ups… TIME!!! Or 14 Min Time Cap…
————————————————-
Strength…
7 Mins (Or More…) To Establish Your Heaviest 4 Lift Barbell Complex…
***Barbell Complex: 1 Deadlift + 1 “Touch & Go” Clean + 1 Push Press + 1 “Touch & Go” Cluster***
TIME @ The 21 Min Mark!!!
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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
3.28.2018 WOD & Scores…
