DeadLifts… Done!!!
A Lot Of PRs… Which Is Always Awesome!!!
But Most Importantly For Me… A Lot Of Pretty Lookin’ Backs!!!
I Dread 1 Rep Max DeadLift Days… It’s Amazing What 5lbs Can Do…
5lbs Can Take Your Perfectly Angled Back DeadLift To A “Snap City” DeadLift!!!
Fortunately… Everyone Lifted Smart… Everyone Lifted Safe… Everyone Lifted Heavy!!!
Great Work…
On To The Next One… Or 2 I Should Say…
But 1st…
For Those Who Know… Know…
The Original Nasty Girls…
I Remember Back In 2009 @ CrossFit Riverside… Getting My 1st Ring Muscle Up… So Excited!!! And For Some Dumb Ass Reason… The Very Next Day… I Decided To Give This WOD A Try… DNF’d By Far!!! Bloody Wrists… Pissed Off… Oh Well.. Live & Learn…
As Soon As You’re Done With The MetCon… You Can Start Lifting…
BUT BE SMART!!!
If It’s A Full Class… Don’t Start Pressin’ While Some Right Next To You Is Still Performing Bar Muscle Ups Or Their MOD!!!
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ALRIGHT… HERE WE GO!!!
MetCon…
***Rx’d: M&F… 7 Bar Muscle Ups… MODs: 5 Reps… 3 Reps… 1 Rep…***
***Rx’d: M-135lbs/F-95lbs…***
15 Min TIME CAP!!!
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For a Total of 3 Rounds:
50 Air Squats
7 Bar (Or Ring If You Can) Muscle Ups
***Or 7 Chest To Bar GI Janes Or Coaches Choice…***
10 Hang Power Cleans… TIME!!!
Strength…
You Will Have 15 + Mins To Establish A 1 Rep Max…
Strict Press
Then…
Push Press… NO JERKS!!!
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3…2…1…GO!!!
Mando
3.25.2019 WOD & Scores…
RainCrossStrengthandConditioning 