DON’T FORGET GET LADIES & GENTS… THIS SATURDAY IS THE LAST GRID WOD @ RC CrossFit!!! Come Out & Have Some Sweaty Fun!!!
Yes… More Abs… No More Sit Ups Until Next Friday…
Finish Off Strong RCCF…
Happy Friday!!!
‘Nuff Said…
Here’s What Ya Need To Know…
***Double Unders… ADV & Rx’d…MOD: Running In Place Singles… Always 15 Reps With A “Start Back @ ZERO Penalty!!!”***
***Rowing… Always 12 Calories… First Come First Serve When You Get To The Box… MOD Will Be A 200 Meter Run***
***Barbell Complex… 9 Rep Complex… Starts Off Light… Adding Weight Each Round… Must Be “Un-Broken”… “Start Back @ ZERO Penalty!!!”***
***gymNastic Complex… 6 Rep Complex… ADV/Rx’d & MODs Must Be “Un-Broken”… “Start Back @ ZERO Penalty!!!”***
***GHD Sit Ups… ADV & Rx’d… MOD: Knee Tucks… Always 30 Reps…***
If You Can… Just For Your Personal Record… Not For The WhiteBoard… See If You Can Record How Long Each Round Took You…
Exercise Not Only Your Body… But Your Mind As Well…
Example Scores…
Mando- Rx’d… (Rx’d BarBell Complex/ADV gymNastic Complex)
Round 1- 3:28
Round 2- 3:47
Round 3- 4:26
Round 4- 4:15
Round 5- 4:44
Finish Time: 24:44
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ALRIGHT… HERE WE GO!!!
Strength/MetCon…
30 Min Time Cap!!!
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For a Total of 5 Rounds:
15 Dubbs
12 Cal Row
9 Rep Barbell Complex Of:
… 5 Deadlifts + 3 Hang Cleans + 1 Shoulder To OverHead… NO THRUSTERS!!!
ADV: Round 1: 115lbs/85lbs… Round 2: 125lbs/90lbs… Round 3: 135lbs/95lbs Round 4: 145lbs/100lbs Round 5: 155lbs/105lbs
Rx’d: Round 1: 95lbs/65lbs… Round 2: 105lbs/75lbs… Round 3: 115lbs/85 Round 4: 125lbs/90lbs Round 5: 135lbs/95lbs
6 Rep gymNastic Complex Of:
ADV: M&F… 3 Chin To Bar Pull Ups + 2 Chest To Bar Pull Ups + 1 Bar Muscle Up…
Rx’d: M&F… 3 Chin To Bar Pull Ups + 2 Chest To Bar Pull Ups + 1 Toes To Bar…
MODs…
6 Chest To Bar Pull Ups
OR…
6 Chin To Bar Pull Ups
Or… Coaches Choice…
30 GHD Sit Ups… TIME!!!
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3…2…1…GO!!!
4.19.2018 WOD & Scores…
RainCrossStrengthandConditioning 