“FootWork…”

Posted: April 4, 2018 in Uncategorized

FootWork… FootWork! FootWork!!!

Focus On Your FootWork Today…

Ideally… You’re Feet Should Land In The Same Position For The Power Clean & Hang Clean Where They Would Be For The Front Squat…

FootWork… FootWork! FootWork!!!

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ALRIGHT… HERE WE GO!!!

Strength…

You Will Have 12 Mins To Establish Your Heaviest 3 Lift Complex Of:

1 Power Clean + 1 Hang Clean + 1 Front Squat

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***2 Min Rest/Change Out Weight…***

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MetCon…

***Hang Cleans… ADV: M-155lbs/F-105lbs… Rx’d: M-135lbs/F-95lbs… Sx’d: M-115lbs/F-85lbs…***

***10 Air Squat Penalty For Not Going “Un-Broken” On The Hang Cleans…***

***HandStand Push Ups…ADV/Rx’d/Sx’d: M&F… MOD: C.C.***

***GHD Sit Ups… ADV/Rx’d/Sx’d: M&F… MOD: Knee Tucks…***

15 Min TIME CAP!!!

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For Time:

15 Bar Facing Burpees

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10 Hang Cleans

2 HandStand Push Ups

8 Hang Cleans

4 HSPUs

6 Hang Cleans

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30 GHD Sit Ups

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6 HSPUs

4 Hang Cleans

8 HSPUs

2 Hang Cleans

10 HSPUs

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15 Bar Facing Burpees… TIME!!!

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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

MASTERPLAN TRIAL sample text

MASTERPLAN TRIAL sample text

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4.3.2018 WOD & Scores…

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