Doesn’t Seem Too Bad On Paper…
Until You Throw In The Penalties…
For Today’s MetCon…
The Entire 15 Rep Complex Must Be Performed Un-Broken!!!
If The Complex Is Broken… There Will Be A Pump Run Penalty…
After The Run… You Will Pick Back Up Where You Left Off At…
Hang On Tight & Happy Friday!!!
***Don’t Forget!!! Saturday Is The Last Day To Sign Up For RCSC’s 1st In-House Competition!!! And If You Already Signed Up… You Better Be At This Saturday’s Sweat Sesh To Practice!!! Don’t Want To Compete??? That’s Cool… You’re Still Welcome To Come Out This & Every Saturday Morning To Get Your End Of The Week Ass Kickin’!!! Be Sure To Sign Up On ZenPlanner & Be @ The Station By 8:45AM…***
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ALRIGHT… HERE WE GO!!!
Strength… Rest Day!!!
MetCon…
***BarBell…***
ADV…
M-115lbs/125lbs/135lbs/145lbs/155lbs…
F-85lbs/90lbs/95lbs/100lbs/105lbs…
Rx’d…
M-95lbs/105lbs/115lbs/125lbs/135lbs…
F-65lbs/75lbs/85lbs/90lbs/95lbs
Sx’d…
M-75lbs/85lbs/95lbs/105lbs/115lbs…
F-55lbs/60lbs/65lbs/75lbs/85lbs…
***Step Ups… M-24″/F-20″ All Levels…***
30 Min TIME CAP!!!
———————————————–
For Time:
5 Deadlifts
4 Hang Cleans
3 Push Presses
2 Thrusters
1 Cluster
50 Step Ups
50 Sit Ups
———————-
5 Deadlifts
4 Hang Cleans
3 Push Presses
2 Thrusters
1 Cluster
40 Step Ups
40 Sit Ups
———————-
5 Deadlifts
4 Hang Cleans
3 Push Presses
2 Thrusters
1 Cluster
30 Step Ups
30 Sit Ups
———————-
5 Deadlifts
4 Hang Cleans
3 Push Presses
2 Thrusters
1 Cluster
20 Step Ups
20 Sit Ups
———————-
5 Deadlifts
4 Hang Cleans
3 Push Presses
2 Thrusters
1 Cluster
10 Step Ups
10 Sit Ups… TIME!!!
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3…2…1…GO!!!
8.30.2018 Scores…
RainCrossStrengthandConditioning 