“Basically A Re-Post…”

Nice Work On The MetCon… Different Kind Of “Hurt”… As Will Be Today…

Great Work On The Strength!!!

Basically A Re-Post…

Alright… The Plan For Monday (DONE!!!) & Tuesday For The Strength Is To Go At It “EMOM” Style…

Every Minute On the Min…

In Order To Make The Class Run Smooth… You Gotta Come In Not Only Knowing Your Percentage Numbers… BUT HOW TO GET THERE!!!

Know What Plates You’ll Need To Make All Your Jumps…

That Being Said… When You Come In Monday (DONE!!!) & Tuesday… Don’t Wait For Me… If You’re The 5AM… 12:15PM or 4:30PM Class… Go Ahead And Set Up An Empty Barbell & Rack & Grab ALL The Plates You’re Going To Need… If You’re In The 6AM… 7AM… 5:30PM Or 6:30PM… Go Ahead & Do The Samething Once EVERYONE From The Previous Class Is Done With The MetCon…

We’ll Be Performing 15 Sets Of Push Jerks Today… Treat Every Set Like It’s Your 85%… Don’t Rush The “Light” Weight… Elbows Slightly Up Before “Dip”… Smooth On That Dip… Keeping That Chest Up… Explosively Drive Out Of That Dip… Open Up Those Hips… Drop & Punch… Stick That Landing… Stand Up Before Bringing The Bar Back Down To Your Shoulders… And Breathe… Breathe… Breathe!!!

For The MetCon… Nobody Is Going Heavier!!! This Should Be Fast!!! The Hang Power Cleans… The Push Jerks… And The Hang Power Clean + Jerks Have To Be Un-Broken Or You Start Back @ “ZERO”!!! The Weight Is Light… But Can You Do It Fast & Un-Broken?!?! The DeadLifts Are Super Light & Just Annoying… But They Do Not Have To Be Un-Broken… Just Be Smart When You “Rest”…

What Does That Mean?!?!

I Got 3:04 On This WOD… I Always Dropped My 2nd To Last DeadLift… Meaning… For Round 1… I Performed 4 “Touch & Go” DeadLifts… Then A Quick Break… Then Performed My 5th DeadLift & Went Into My 15 Un-Broken Hang Power Cleans… For Round 2… I Performed 3 “Touch & Go” DeadLifts… Then A Quick Break… Then Performed My 4th DeadLift & Went Into My 15 Un-Broken Push Jerks… Followed The Same Patteren For Rounds 3 & 4… Round 5 Is Pretty Self-Explanatory… During Round 3… NONE Of My “Hang Power Clean & Jerks” We’re “Boom Booms”… But You Can If You Choose To… So I Know Sub 3 Mins Is Do-Able From Some Of You!!!

Again… This Should Be Fast!!!

2 Back To Back Days Of Some Super Quick MetCons… Enjoy It!!! Wednesday’s Gonna Be “Long-ish”…

***Don’t Forget!!! Saturday, October 5th @ 9:30AM… RainCross’ Annual Barbells For Boobs Fundraiser/Photo Shoot Is Going Down!!!***

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ALRIGHT… HERE WE GO!!!

Strength…

Push Jerks…

5×5 @ 60%

3×5 @ 65%

1×5 @ 70%

1×3 @ 75%

2x 3@ 80%

3×3 @ 85%

MetCon…

***BarBell… Rx’d: M-95lbs/F-65lbs…***

7 Min TIME CAP!!!

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For Time:

5 DeadLifts

15 “Un-Broken” Hang Power Cleans

4 DeadLifts

15 “Un-Broken” Push Jerks

3 DeadLifts

15 “Un-Broken” Hang Power Clean & Jerks

2 DeadLifts

15 “Un-Broken” Push Jerks

1 DeadLift

15 “Un-Broken” Hang Power Cleans… TIME!!!

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3…2…1…GO!!!

Mando

9.23.2019 WOD & Scores…