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!!!
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
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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!!!
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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!!!
RainCrossStrengthandConditioning 