1st… In My Defense… I’ll Admit… I Don’t Have All Of Your Birthday’s Memorized… And Anthony… You’re “Chicken Scratch” Looked Like It Said “9-9-81″… I Even Told Danielle This Past Weekend… “We Only Have 1 Birthday This Month, Anthony On The 9th…” LOL!!!
My Bad Brother… Happy Belated Birthday!!!
Since RC CrossFit Till Now… Always Such A Hard Freakin’ Worker… In & Out Of The Gym… I Hear About Your Work Load… Just Life In General… & Damn… You’re A Busy Man… And The Fact That You Know Some Top Secret Ish Is Pretty Cool Too!!! Very Glad That In Your Off Time… You Choose To Spend It With Your RainCross Family Training Hard!!! Happy Belated Birthday Marine!!!
RainCross Rumble Athletes…
You’re Going To See Power Snatches…
You’re Going To See Pull Ups…
You’re Going To See Box Jumps…
If You’re An “ADV” Athlete… Do Everything “ADV”…
If You’re A “Rx’d” Athlete… Do Everything “Rx’d”…
If You’re A “Sx’d” Athlete… Do Everything “Sx’d”…
Even If You Can Lift Heavier… Or If You Can Do A Few Pull Ups… Or If You Can Jump Higher… For Today… Perform Everything “As Is” For Your Division…
Not Sure Which Division You Should Perform???
ASK YOUR CAPTAIN!!!
Or Me…
As Far As The “Skills & Drills”… Better Start Working On That Snatch…
*******************************************************
ALRIGHT… HERE WE GO!!!
Skills & Drills…
Snatch
MetCon…
***Power Snatches… ADV: M-135lbs/F-95lbs… Rx’d: M-95lbs/F-65lbs… Sx’d: M-75lbs/F-55lbs…***
***Pull Ups… ADV: M&F- Chest To Bar… Rx’d: M&F-Chin To Bar… Sx’d: M&F-53lbs/F-35lbs- KB Sumo Deadlift High Pulls…***
***ADV: M-30″/F-24″… Rx’d & Sx’d: M-24″/F-20″…***
——————————————————————————–
As Many Rounds As Possible in 12 Mins:
5 Power Snatches
10 Pull Ups
15 Box Jumps
*******************************************************
3…2…1…GO!!!
Mando
8.4.2018 WOD & Scores…
RainCrossStrengthandConditioning 