“Rubber Required…”

Posted: April 12, 2018 in Uncategorized

 

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See… Nobody Died Today During Wall Ball Shots…

But Today…

Today… Everyone Will Be Performing Box Jumps During The MetCon…

Only 30 Reps… But Still… The Box Could Easily Slip & Slide On The Concrete…

Make Sure You Perform Today’s Box Jumps On The Rubber…

ALRIGHT… HERE WE GO!!!

Strength…

***Ask Coach If You’re Given The “OK” To Split Jerk Before You Start Split Jerking!!!***

Every Min On the Min x 3 Mins:

5 Push/Spit Jerks @ 60% of your 5 Rep Max

Every Min On the Min x 2 Mins:

5 Push/Split Jerks 65% of your 5 Rep Max

***Then…***

20 “Un-Broken” Strict Presses @ 20 Less Than Your 5 Rep Max

MetCon… 

WOD 1…

“BodyWeight STOHs…”

***Shoulder To OverHeads… From Rack… Rx’d: M&F-Body Weight…***

***Box Jumps… Rx’d: M-30″/24″…***

15 Min TIME CAP!!!

—————————————–

For Time:

10 Body Weight “STOHs”

15 Box Jumps

10 BW “STOHs”

15 Box Jumps

10 BW “STOHs”

1,000 Meter Row… TIME!!!

—————————————–

***OR…***

—————————————–

WOD 2…

“DB Hang Power Clean & STOHs…”

***DumbBells… Pick Your Poison… Think Back To When We Performed The CrossFit Games Open WODs A Few Weeks Back…***

***Box Jumps… Rx’d: M-30″/24″…***

15 Min TIME CAP!!!

—————————————–

10 DB Hang Power Clean & “STOHs”

15 Box Jumps

10 DB Hang Power Clean & “STOHs”

15 Box Jumps

10 DB Hang Power Clean & “STOHs”

800 Meter Run… TIME!!!

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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4.11.2018 WOD & Scores…

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