1st…
Please Excuse Wednesday Night’s Typo… I Got Called Out!!!
The 1730 Session Actually Hit 191 Out of 200 Snatches!!! Not 91 Out of 200… LOL… Yea… 91 Out of 200 Would Have Left Me With Nightmares…
2nd…
HIPS! HIPS!! HIPS!!! How ‘Bout Those Barbell Snatches After The Burpees?!?!
Gotta Use Those Hips No Matter The Weight…
3rd…
Be Sure To Check Out The “UpComing” Schedule AGAIN!!!
Alright…
“Rowin’ & Snatchin’…”
5 Snatches… 5 Hang Snatches… 25 OverHeads Squats… 3K Row…
Happy Friday…
Finish Off “Snatch Week” Strong!!!
And…
Happy Birthday Ryann!!!
Ryann’s Current LifeStyle Has Her Away From Home A LOT!!! But… She’ll Always Be Part Of The RainCross Family… Plus… She Left Us Her Daughter…
LOL!!! Happy Birthday & Hope To See You Soon Back @ The Station When You Can!!!
ALRIGHT… HERE WE GO!!!
Strength/MetCon…
?? Min TIME CAP!!!
There Will Be A Time Cap… But Depends On How Long The Warm Up Takes… FOCUS ON THE LIFTS!!!
——————————————
For Time:
1,000 Meter Row
1 Snatch + 1 Hang Snatch + 9 OverHead Squats @ 60% of your 1 Rep Max
250 Meter Row
1 Snatch + 1 Hang Snatch + 7 OverHead Squats @ 65% of your 1 Rep Max
250 Meter Row
1 Snatch + 1 Hang Snatch + 5 OverHead Squats @ 70% of your 1 Rep Max
250 Meter Row
1 Snatch + 1 Hang Snatch + 3 OverHead Squats @ 75% of your 1 Rep Max
250 Meter Row
1 Snatch + 1 Hang Snatch + 1 OverHead Squats @ 80% of your 1 Rep Max
1,000 Meter Row… TIME!!!
********************************************************
3…2…1…GO!!!
Mando
11.21.2019 WOD & Scores…
Day 4 of “Snatch Week”…
Re-Post…
UpComing Schedule…
This Week… November 18th-23rd… Business As Usual…
ThanksGiving Week… November 25th-27th… Business As Usual… EXCEPT FOR WEDNESDAY’S AFTERNOON SCHEDULE!!! THERE WILL BE ONLY 2 PM SESSIONS HELD @ 1630 & 1730… 1830 IS CANCELLED!!!
Then… CHANGE OF PLANS?!?!
Thursday, November 28th, ThanksGiving… 1 Session @ 9AM!!!
Friday, November 29th… 1 Session @ 10AM!!!
Saturday, November 30th… 1 Session @ 9AM!!!
Monday, December 2nd… All AM Session & The 1215 Session Are Cancelled… But… All PM Sessions (1630… 1730… & 1830…) Are Open!!!
Business As Usual Come Tuesday, December 3rd…
RainCrossStrengthandConditioning 