“STOHs: 3×5 Across The Board…”

At Least For The Strength… But We’re Doing The MetCon 1st…

For The MetCon… 5 Rounds Of 5/10…

GO HEAVY!!! Be Smart & Safe… But Go As Heavy As Possible!!!

Same Weight For All 5 Rounds!!!

Obviously… We’re Going To Warm Up To The MetCon Weight… But…

Come In With A Goal & Let’s See If We Can Make That Happen!!!

And…

Happy Birthday Victor!!!

Believe It Or Not… Vic Actually Started With RainCross Back @ RC CrossFit… June 4th, 2015!!!

Very Glad To Have You Back & Very Proud To Have You Apart Of The RainCross Family!!!

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ALRIGHT… HERE WE GO!!!

Strength…

Strict Press: 3×5 @ 65% of your 1 Rep Max

(“5×5” Means… 5 Sets… 5 Reps…)

Push Press: 3×5 @ 70% of your 1 Rep Max

(“4×5” Means… 4 Sets… 5 Reps…)

Push Jerk: 3×5 @ 65% of your 1 Rep Max

(“3×5” Means… 3 Sets… 5 Reps…)

MetCon…

***Power Cleans… ADV: M-205lbs/F-135lbs… Rx’d: M-185lbs/F-115lbs… Sx’d: M-155lbs/F-105lbs…***

***HandStand Push Ups… All Levels…. MOD: Hand Release Push Ups Or Coaches Choice…***

15 Min TIME CAP!!!

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For a Total of 5 Rounds:

5 Power Cleans

10 HandStand Push Ups… TIME!!!

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3…2…1…GO!!!

Mando

1.20.2020 WOD & Scores…