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…
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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″…***
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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!!!
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3…2…1…GO!!!
RainCrossStrengthandConditioning 