It’s Going To Be A Great Week…
Hell Of Of Way To Start Of The Week… With Some Heavy Lifting Goin’ On Monday & So Many PRs…
But Most Importantly… Everyone’s Form & Technique!!!
I’m Not Stupid… I’ve Been Coaching For Awhile…
When Someone Tells You To Put On A Weight On Your BarBell & That’s The Weight You’e Going To Start With/Use For The MetCon… And It’s Light…
You’re Probably Thinking… “This Freakin’ Guy Doesn’t Even Know Me… He Doesn’t Know How Much I Can Lift… This Is Way Too Light… Who Does This Guy Think He Is?!?! Who Is He To Say How Much I Can Or Can’t Lift…” And I’m Sure There Were So Many More “Not So Nice Things” That Were Though Or Said…
But I Assured You… It Will Get Heavy Quick… And That “One Magic Day” Will Come When You Get To Lift As Heavy As You Want As Long As It’s Safe…
And Then… BOOM!!!
And That’ Was Only 7 Mins Of Lifting… A Little Longer For Some…
But… PR Or Not… Look How Much Weight You Picked Up In Just About 7 Mins!!!
Pretty Impressive…
Great Work RainCross Athletes…
Got Any Grip Left?!?!
Let’s Find Out!!!
And… If You’re Pretty Solid With Pull Ups… Bye Bye Lungs!!!
As Of Now… Normal Schedule This Week With All Classes Business As Usual…
Next Monday (12.24-Christmas Eve) Only 1 Session @ 9AM…
Next Tuesday (12.25-Christmas Day) CLOSED!!!
Business As Usual Wednesday-Saturday (12.26-29)…
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ALRIGHT… HERE WE GO!!!
Strength…
You Will Have 12 Mins To Establish A 3 Rep Max Hang Cluster
MetCon…
***KettleBell…***
L1… M-70lbs/F-53lbs…
L2…53lbs/F-35lbs…
L3… 44lbs/F-26lbs…
L4… 35lbs/F-18lbs…
***Clusters…***
L1… M-155lbs/F-105lbs…
L2… M-135lbs/F-95lbs…
L3… M-115lbs/F-85lbs…
L4… M-95lbs/F-65lbs…
***Pull Ups… As Programmed (As PG’d) Below… There Will Be MOD/Rep “Suggestions”…***
18 Min TIME CAP!!! I’m Thinking Some Sub 10s From Some Athletes Today!!!
Mando… KB L1/Pull Ups As PG’d/BB L2- 10:50
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25 KettleBell DeadLifts
25 Pull Ups
5 Hang Clusters
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20 KettleBell Sumo DeadLift High Pulls (From The Ground)
20 Pull Ups
4 Hang Clusters
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15 KettleBell High Pulls (From The Hang)
15 Pull Ups
3 Hang Clusters
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10 Hand Release KettleBell Swings
10 Pull Ups
2 Hang Clusters
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5 American KettleBell Swings
5 Pull Ups
1 Hang Cluster… TIME!!!
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3…2…1… GO!!!
Mando
12.17.2018 WOD & Scores…
RainCrossStrengthandConditioning 