“2 Mins On/? Min(s) Off x 8…”

Posted: August 2, 2018 in Uncategorized

For Today’s WOD… Power Olympic Lifts…

First Of The WOD… Power Snatches… NO MUSCLE SNATCHES!!!

Second Half Of The WOD… Power Cleans… NO MUSCLE CLEANS!!!

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

ALRIGHT… HERE WE GO!!!

Skill…

Olympic Lifting Practice

Strength/MetCon…

***Each Round Last 2 Mins…***

***Power Snatches/Power Cleans… ***

CrossFit.com: M-135lbs/185lbs… F-95lbs/115lbs…

RCSC ADV: M-115lbs/155lbs… F-85lbs/105lbs…

RCSC Rx’d: M-95lbs/135lbs… F-65lbs/95lbs…

RCSC Sx’d: M-75lbs/95lbs… F-45lbs/65lbs…

———————

On A 20 Min Running Clock…

0:00-2:00…

40 Air Squats

Max Power Snatches

———————

2:00-4:00…

20 AbMat Sit Ups

Max Power Snatches

———————

4:00-6:00…

10 Push Ups

Max  Power Snatches

———————

6:00-8:00…

5 Pull Ups

Max Power Snatches

———————

8:00-12:00…

4 Min Rest/Change Out Weight…

———————

12:00-14:00…

5 Pull Ups

Max Power Cleans

———————

14:00-16:00…

10 Push Ups

Max Power Cleans

———————

16:00-18:00…

20 AbMat Sit Ups

Max Power Cleans

———————

18:00-20:00…

40 Air Squats

Max Power Cleans… TIME!!!

***********OR…………***********

I COULD TOTALLY CHANGE THIS UP… WELL… NOT TOTALLY… BUT IT COULD GO FROM A 20 MIN WOD TO A 23 MIN WOD… SAME MOVEMENTS… DIFFERENT WEIGHTS… AND YOU’LL GET A 1 MIN REST AFTER EVERY 2 MINS… IF NOT EVERYONE IN THE CLASS GETS IT… WE’LL DO THE ABOVE WOD…

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

3…2…1…GO!!!

Mando

Image result for the harder you work the harder it is to surrender quote

8.1.2018 WOD & Scores…

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