***There Will Not Be An 8:15AM Session Or A 12:15PM Session Will Be Cancelled… If This Changes For The 12:15PM… I’ll Let You Know ASAP!!!***
Snatches & Box Jumps…
aka…
Shoulders & Calves…
Focus On Your FootWork/Landing… Both On The Snatches & The Box Jumps!!!
This One’s Good… You Literally Have To FOCUS On Every Single Rep…
No Crazy Penalties For Missed Snatches… Again… Just Focus…
But Remember… Just Because You Can Snatch It Once… Doesn’t Mean You Can/Shoulder Snatch It 55 Times!!!
No Crazy Penalties For Missed Box Jumps… Except Maybe Brusied Or Bloody Shins… Again… Focus!!!
When You Ladies & Gents Come In… DON’T Grab A Box… Just The Appropriate BarBell For You…
And Happy Birthday Jeanne!!! It’s Still Wednesday!!! LOL….
Miss Ya Jeanne… I Know Work/Life Is Hectic Right Now… But Can’t Wait To Have You Back @ The Station… So Quiet & Humble… But Man… YOU DO WORK!!! Always Puttin’ In 110% No Matter What… Glad To Have You Part Of The RainCross Family… Now Get Back In Here!!!
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ALRIGHT… HERE WE GO!!!
Skill…
Snatch Warm Up To Your MetCon Weight…
MetCon…
***Snatch… ADV: M-135lbs/F-95lbs… Rx’d: M-115lbs/F-85lbs… Sx’d: M-95lbs/F-65lbs…***
***Box Jumps… All Levels: M-30″/F-24″…***
20 Min TIME CAP!!!
—————————————————————–
For Time:
1 Snatch
1 Box Jump
2 Snatches
2 Box Jumps
3/3… 4/4… 5/5… 6/6… 7/7… 8/8…
9 Snatches
9 Box Jumps
10 Snatches
10 Box Jumps… TIME!!!
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3…2…1…GO!!!
Mando
3.13.2019 WOD & Scores…
RainCrossStrengthandConditioning 