“BarBell & BodyWeight Complexes…”

Well…

That Was A CRAZY Afternoon!!!

Plane Crash… Car Crash… A Million Double Unders…

Just Glad All Our RainCross Fam Is OK!!!

Alright…

“BarBell & BodyWeight Complexes…”

Well… Not Really “Complexes”…

But It Is Kinda Fun To See How Much You Can String Together!!!

You’re Last DeadLift Can Be A Clean Which Would Be Your 1st Front Squat…

Your Last Front Squat Can Be A Thruster Which Would Be Your 1st “STOH”…

And If You Can Hang On Tight… You Can String All The “Gymnastic” Movements Together!!!

ALRIGHT… HERE WE GO!!!

MetCon/Strength…

***BarBell… ADV: M-155lbs/F-105lbs… Rx’d: M-135lbs/F-95lbs… Sx’d: M-115lbs/F-85lbs…***

***Gymnastic MODs: Heavy KettleBell… American Swings/Russian Swings/Sumo DeadLift High Pulls…***

20 Min TIME CAP For MetCon…. 10 Min + TIME CAP For Strength…

——————————————————————-

For Time:

21 DeadLifts

15 Front Squats

9 Shoulder To OverHeads

3 Clean & “STOHS”

3 Burpees Over BarBell

9 Chest To Bar Pull Ups (American KettleBell Swings…)

15 Toes To Bar (Russian KettleBell Swings…)

21 Chin To Bar Pull Ups (KettleBell Sumo DeadLift High Pulls…)

—————————————

15 DeadLifts

11 Front Squats

7 Shoulder To OverHeads

2 Clean & “STOHS”

2 Burpees Over BarBell

7 Chest To Bar Pull Ups

11 Toes To Bar

15 Chin To Bar Pull Ups

—————————————

9 DeadLifts

7 Front Squats

5 Shoulder To OverHeads

1 Clean & “STOH”

1 Burpee Over BarBell

5 Chest To Bar Pull Ups

7 Toes To Bar

9 Chin To Bar Pull Ups… TIME!!!

—————————————

Strength… With The Remaining 30 Mins…

Establish A 5 Rep Max Snatch “Some Kinda Of” Press…

***This Can Be A Snatch Press… Snatch Push Press… Snatch Push Jerk… Snatch Split Jerk… Or A Combination!!!***

***GO AS HEAVY AS POSSIBLE AS LONG AS YOU FEEL SAFE LOWERING IT DOWN TO YOUR BACK!!!***

*************************************************

3…2…1…GO!!!

Mando

5.16.2019 WOD & Scores…