“Squats: OverHead/Back/Hang Snatch…”

Posted: April 23, 2018 in Uncategorized

BUSINESS AS USUAL MONDAY-FRIDAY!!! 

Not The Last Day You’ll “Squat” @ RC CrossFit…

But… Last Day You’ll Be Able To Squat With A Barbell Using A Rack For 2 Weeks…

Hopefully Less… Waiting On A (8) Pretty New Toy For You & “The Station” Before We Can Set Up The Pull Up Rig!!!

Image result for black and green rubber mat

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ALRIGHT… HERE WE GO!!!

Strength…

3 OverHead Squats @ 80% Of Your 5 Rep Max

3 OverHead Squats @ 85% Of Your 5 Rep Max

3 OverHead Squats @ 90% Of Your 5 Rep Max

3 OverHead Squats @ 95% Of Your 5 Rep Max

3 OverHead Squats @ Your 5 Rep Max

20 “Un-Broken” Back Squats @ 10lbs Less Than Your 5 Rep Max

—————————————————–

MetCon…

This One’s Gonna Hurt!!!

***ADV: M-115lbs/F-75lbs… Rx’d: M-95lbs/F-65lbs… Sx’d: 75lbs/F-55lbs…***

***Pull Ups… ADV/Rx’d/Sx’d: M&F- Chin To Bar… MOD: Coaches Choice…***

14 Min TIME CAP!!! 

—————————————————–

For Time:

21 Hang Snatches

21 Pull Ups

15 Hang Snatches

15 Pull Ups

9 Hang Snatches

9 Pull Ups… TIME!!!

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3…2…1…GO!!!

Mando

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