“Hang Power Snatch…”

RainCross Competitors…

I Swear…

I Didn’t Know What WOD 3 Was & I Didn’t Change OUR Programming For Today!!!

Today’s WOD Was Already Planned Weeks Ahead Of Time… Typed Up Sunday Night… And Already Written On The WhiteBoard Monday After The 10AM Class Before I Even Knew What WOD 3 Was…

But… Great Training For The Toes To Bar Portion Of WOD 3!!!

And Don’t Worry… Tony Is Going To Let Us Borrow His Assault Bike For A Little Bit So You Can Practice On It!!!

For Our Sx’d RainCross Competitors… You Will Be Performing Hanging Knee Raises For Today’s Knees To Elbows… MOD Will Not Be Toes To Beam For You…

In Case You Don’t Know…

WOD 3 For The Dynamic Duo Comp Is…

This Will Be EVERYONE’S WOD On Friday (Obviously With A Row Instead Of The Bike)…. Along With Our Normal RainCross Friday WOD… Don’t Worry… It’ll Be Quick!!! It’s Titled… “How To Make Fran Worse?!?!”….

You’re Welcome…

Onto Today…

Re-Post…

Call Me An AssHole… I Don’t Really Care… I’ve Been Called Worse…

I Keep Asking/Telling You To Use The Hook Grip & Why…

It’s The SAFEST… STRONGEST & Most EFFECTIVE Grip To Use While Lifting…

Some Of You Listened… Some Of You Didn’t…

YOU HAVE TO HOOK GRIP WHILE OLYMPIC LIFTING!!!

Simple Solution & An Easy Way To Make A Lot Of Enemies…

If We’re Olympic Lifting… And You’re Not Using The Hook Grip… And I Catch You…

Everyone EXCEPT You Will Perform 5 Burpees… To Start…

Next Time… Goes To 10 Burpees… Then 15… Then 20…

While You Stand There & Get Used To The Hook Grip…

“But Coach… It Hurts!!!”

Better Get Used To It…

“But Coach… My Thumbs Are Too Small…”

I Don’t Know How Many Times I’ve Said It… HAVE YOU SEEN MY THUMBS?!?!

I Have The Smallest Thumbs In The World… And I Can Hook Grip…

Think You’re A Bad Ass & That You Can Lift Heavy Without It???

Put Your Numbers Against Other Elite CrossFitters In The World… Hell… Put You’re Numbers Against Other CrossFitters In Riverside… Still Think You’re A Bad Ass??? Sign Up For The Next Competition & Prove It…

The Hook Grip Isn’t Some Kind Of Punishment…

It’s The Way It’s Supposed To Be Done…

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ALRIGHT… HERE WE GO!!!

Skill/Strength…

12 Mins…

Hang Power Snatch

MetCon…

***MedBall Slam & Catches… You Don’t Catch It… Rep Doesn’t Count… Pick Your Poison!!!***

***Chest To Bar Pull Ups/Chin To Bar Pull Ups/Toes To Bar Pull Ups… Rx’d: M&F… MOD: HEAVY: American KettleBell Swings/Russian KB Swings/Toes To Beam…***

***Hang Power Snatches… Using 60% of your Heaviest Hang Power Snatch…***

18 Min TIME CAP!!!

—————————————————————–

For Time:

30 MedBall Slam & Catches

5 Chest To Bar Pull ups

10 Chin To Bar Pull Ups

30 Toes To Bar

15 Hang Power Snatches

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20 MedBall Slam & Catches

5 Chest To Bar Pull ups

10 Chin To Bar Pull Ups

20 Toes To Bar

10 Hang Power Snatches

———————————————-

10 MedBall Slam & Catches

5 Chest To Bar Pull ups

10 Chin To Bar Pull Ups

10 Toes To Bar

5 Hang Power Snatches… TIME!!!

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3…2…1…GO!!!

Mando

1.21.2019 WOD & Scores…