That Was A Rough Week Of “Lung Burners”…
Not To Mention A S–T Load Of Running!!!
Well… Today… Today’s Not A Lung Burner…
It’s One Big Ol’ Mash Up Of The Week…
I Performed The “Sx’d”… “Rx’d” & “ADV” Version…
Finished Times Varied From 18-25 Mins…
30 Min Time Cap Today…
You Gotta Move On… Well… Everything!!!
You Will Have 2 Scores….
You’re 800 Meter Run Time & Your Total Finish Time…
Happy Friday!!!
And Don’t Forget To Come Out Saturday Morning For The Saturday Sweat Sesh… Triple S 22!!!
Finish The Week Strong RainCross…
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ALRIGHT… HERE WE GO!!!
Strength… Rest Day!!!
MetCon… 30 Min TIME CAP!!! Come In Ready To Go… IT’S FRIDAY!!!
***Deadlift Weight…***
ELITE: M-275lbs/F-185lbs…
ADV: M-245lbs/F-165lbs…
Rx’d: M-225lbs/F-155lbs…
Sx’d: M-185lbs/F-115lbs…
***Box Jumps… ELITE/ADV/Rx’d/Sx’d: M-24″/F-20″…***
***Power Clean/”STOH” Weight… Same Weight For Both!!!***
ELITE: M-185lbs/F-115lbs…
ADV: M-155lbs/F-105lbs…
Rx’d: M-135lbs/F-95lbs…
Sx’d: M-95lbs/F-65lbs…
***HandStand Push Ups… ELITE/ADV/Rx’d/Sx’d… MOD: Hand Release Push Ups & Hollow Rocks…***
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For Time:
800 Meter Run FOR TIME!!! Then…
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21 Deadlifts
18 Box Jumps
15 Deadlifts
12 Box Jumps
9 Deadlifts
6 Box Jumps
3 Deadlifts
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400 Meter Run
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15 Power Cleans
12 HandStand Push Ups
9 Power Cleans
6 HandStand Push Ups
3 Power Cleans
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200 Meter Run
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9 “Shoulder To OverHeads”
6 Burpees Over Barbell
3 “STOHs”
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100 Meter Run
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“BarBell Fran”… TIME!!!
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Yes… You Read That Right…
3…2…1…GO!!!
‘Merica…
6.7.2018 WOD & Scores…
RainCrossStrengthandConditioning 