***Last Minute Change… NO 7:30PM CLASS FOR THE REST OF THE WEEK!!!***
Gettin’ Stuff Ready For Next Week While There’s Still Light Outside…
Lots Of Percentages Today…
Lots Of Complexes Today…
Barbell & gymNastic Complexes…
Could Be A Few Penalties…
Hang On Tight!!!
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ALRIGHT… HERE WE GO!!!
WarmUp/Strength…
20 “Un-Broken” Strict Presses @ 10lbs Less Than Your 5 Rep Max
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Strength/MetCon…
***Barbell… Based Off Your 5 Rep Max Push Jerk… Weight Goes DOWN Every Round… 3 Deadlift Penalty For Breaking On The “STOHs”…***
***Pull Up +Toes To Bar… ADV/Rx’d/Sx’d: M&F… MOD: C.C.***
***Hanging Knee Raises… ADV/Rx’d/Sx’d: M&F… MOD: C.C… All With A 3 Burpee Penalty For Breaking Before 15 Reps…***
25 Min TIME CAP!!!
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For Time:
1 Power Clean + 1 Jerk @ Your 5 Rep Max
1 Pull Up + 1 Toes To Bar
15 Hanging Knee Raises
100 Meter Run
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1 Power Clean + 2 Jerks @ 95% Of Your 5RM
1 Pull Up + 1 Toes To Bar x 2
15 Hanging Knee Raises
200 Meter Run
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1 Power Clean + 3 Jerks @ 90% Of Your 5RM
1 Pull Up + 1 Toes To Bar x 3
15 Hanging Knee Raises
300 Meter Run
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1 Power Clean + 4 Jerks @ 85% Of Your 5RM
1 Pull Up + 1 Toes To Bar x 4
15 Hanging Knee Raises
400 Meter Run
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1 Power Clean + 5 Jerks @ 80% Of Your 5RM
1 Pull Up + 1 Toes To Bar x 5
15 Hanging Knee Raises
500 Meter Row (You Only Row Once…)
Then Back Up Starting With 15 Hanging Knee Raises… 1 Pull Up + 1 Toes To Bar x 5… 1 Power Clean + 5 Jerks… 400 Meter Run… Etc… Etc… Etc…
TIME After 1 Power Clean + 1 Jerk @ Your 5 Rep Max!!!
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3…2…1…GO!!!
4.23.2018 WOD & Scores…
RainCrossStrengthandConditioning 