Another Strength/MetCon WOD…
And No… It’s Not Friday…
Gotta Move On The BarBell… Gotta Move On The Run Or Row… Gotta Go Un-Broken On The Pull Ups…
Happy Friday Eve!!!
And…
Happy Birthday Drea!!!
Since September 29th, 2016… Drea Has Lived Either @ The Old Box… Or @ The Station… Sometimes… Her Real Home!!!
She’s One Of Those Athletes That If/When She Misses A Day… You Send A Search Party!!!
Whether It’s Power Lifting… Olympic Lifting… Crazy MetCons Or Technical Movements… She Puts Her Entire Heart & Soul Into Every Rep (Or Missed Rep…) Every Step… Every Breath… Literally Day In & Day Out!!! Not To Mention Her Nutrition Is On-Point!!!
And… She’s Responsible For Our Logos/Shirts/Hoodies!!! Thank You So Much!!!
Awesome Wife/Mom… Amazing Athlete… Very Happy That Your Fitness Journey Led You To RC CrossFit & That You Found A Home/Family With RainCross Strength & Conditioning!!!
And Don’t Forget… This Saturday !!!
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ALRIGHT… HERE WE GO!!!
Strength…
BarBell Complex Practice…
Deadlift + Hang Power Clean + Front Squats + STOH
MetCon…
***BarBell…***
L1… M-155lbs/F-105lbs…
L2… M-135lbs/F-95lbs…
L3… M-115lbs/F-85lbs…
L4… M-95lbs/F-65lbs…
L5… M-75lbs/F-55lbs…
***Pull Ups… 1 BarBell Movement Penalty… MOD: C.C.***
What Does That Mean?!?!
***1st Break On Pull Ups… 1 Deadlift… 2nd Break On Pull Ups… 1 Hang Power Clean… 3rd Break On Pull Ups… 1 Front Squat… 4th Break On Pull Ups… 1 “STOH”… 5th Break On Pull Ups… Back To 1 Deadlift… Etc. Etc..***
***Run OR Row… You Pick!!! But You Stick With One For The Entire WOD!!!***
30 Min TIME CAP!!!
————————————————————————————-
“Rx’d…”
For Time:
9 Deadlifts
9 Hang Power Cleans
9 Front Squats
9 Shoulder To OverHeads
800 Meter Run/1000 Meter Row
——————————————
7 Deadlifts
7 Hang Power Cleans
7 Front Squats
7 Shoulder To OverHeads
600 Meter Run/750 Meter Row
——————————————
5 Deadlifts
5 Hang Power Cleans
5 Front Squats
5 Shoulder To OverHeads
400 Meter Run/500 Meter Row
——————————————
3 Deadlifts
3 Hang Power Cleans
3 Front Squats
3 Shoulder To OverHeads
200 Meter Run/250 Meter Row
——————————————
1 Cluster
25 “Un-Broken” Pull Ups… TIME!!!
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***OR…***
“Sx’d…”
For Time:
9 Deadlifts
9 Hang Power Cleans
9 Front Squats
9 Shoulder To OverHeads
5 “Un-Broken” Pull Ups
800 Meter Run/1000 Meter Row
——————————————
7 Deadlifts
7 Hang Power Cleans
7 Front Squats
7 Shoulder To OverHeads
5 “Un-Broken” Pull Ups
600 Meter Run/750 Meter Row
——————————————
5 Deadlifts
5 Hang Power Cleans
5 Front Squats
5 Shoulder To OverHeads
5 “Un-Broken” Pull Ups
400 Meter Run/500 Meter Row
——————————————
3 Deadlifts
3 Hang Power Cleans
3 Front Squats
3 Shoulder To OverHeads
5 “Un-Broken” Pull Ups
200 Meter Run/250 Meter Row
——————————————
1 Cluster
5 “Un-Broken” Pull Ups… TIME!!!
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3…2…1…GO!!!
Mando
12.12.2018 WOD & Scores…
RainCrossStrengthandConditioning 