“Week 2 @ RCSC…”

Posted: May 7, 2018 in Uncategorized

Long Day… Quick Post…

Week 2… Day 8 @ RainCross Strength & Conditioning…

We Performed A LOT Of Cleans Last Week…

This Week… Versions Of The Snatch…

First… The Hang Power Snatch…

********************************************************************

ALRIGHT… HERE WE GO!!!

Skill Work/Strength…

Hang Power Snatch

MetCon…

Today’s MetCon Will Last 24 Mins… You Will Perform FOUR 5 Min Cycles Receiving A 1 Min Rest After Cycles 1…2… & 3… After The 4th Cycle You Will Go Straight Into 1 Min Of Max Burpees… TIME!!! You Will Have A Total Of 5 Scores… 4 Different Scores For Each Cycle & Your Max Burpee Score…

***Double Unders… ADV/Rx’d/Sx’d… M&F… MOD: Singles…***

***Hang Power Snatches…***

ADV: M-95lbs/115lbs/135lbs/155lbs… F-65lbs/85lbs/95lbs/105lbs…

Rx’d: M-75lbs/95lbs/115lbs/135lbs… F-55lbs/65lbs/85lbs/95lbs…

Sx’d: M-75lbs/85lbs/95lbs/105lbs… F-55lbs/60lbs/65lbs/70lbs…

***Box Jumps… ADV/Rx’d/Sx’d: M-24″/F-20″…***

———————————————————————————-

As Many Rounds As Possible In 5 Mins:

Buy In: 100 Double Unders…

4 Hang Power Snatches 

8 Box Jumps 

***1 Min Rest/Change Out Weight…***

As Many Rounds As Possible In 5 Mins:

Buy In: 75 Double Unders…

3 Hang Power Snatches 

6 Box Jumps

***1 Min Rest/Change Out Weight…***

As Many Rounds As Possible In 5 Mins:

Buy In: 50 Double Unders…

2 Hang Power Snatches 

4 Box Jumps

***1 Min Rest/Change Out Weight…***

As Many Rounds As Possible In 5 Mins:

Buy In: 25 Double Unders…

1 Hang Power Snatch 

2 Box Jumps…

***Straight Into…***

1 Min Max Burpees… TIME!!!

********************************************************************

3…2…1…GO!!!

Mando

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