GREAT WORK Tuesday!!!
Way To Push Yourselves On The BarBell Weight!!!
Expect To See Some “Heavier Than Usual” ADV/Rx’d/Sx’d Weigths On The WhiteBoard…
No BarBells In The MetCon… But… Say Good Bye To Your Ass & Calves!!!
“Single & Controlled” DeadLifts In The Strength…
Dead Lift… Dead Stop…
No “Touch & Gos”… And No Dropping The BarBell…
And…
“Do I Have To Use The Hook Grip?!?!”
Anytime You Clean Or Snatch… You Need To Use The Hook Grip…
Deadlifting… Up To You…
Personally… When I DeadLift… I Use A Double Over Hand Grip (Not A Mixed Grip… Over/Under…) And I Use The Hook Grip Up To A Weight That I Know I Can Clean… Or That I Have Goals Of Ever Cleaning… But That’s Just Me…
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ALRIGHT… HERE WE GO!!!
Strength…
DeadLift… Single & Controlled…
4×5 @ 65% of your 1 Rep Max
(“4×5” Means… 5 Sets… 5 Reps…)
***Have Your 50% & 55% Numbers Ready…***
MetCon…
***MedBall Cleans… Rx’d: M-20lbs/F-14lbs…***
***Box Jumps… Rx’d: M-24″/F-20″…***
20 Min TIME CAP!!!
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For Time:
35 MedBall Cleans
3 Box Jumps
30 MedBall Cleans
6 Box Jumps
25 MedBall Cleans
9 Box Jumps
20 MedBall Cleans
12 Box Jumps
15 MedBall Cleans
15 Box Jumps
10 MedBall Cleans
18 Box Jumps
5 MedBall Cleans
21 Box Jumps… TIME!!!
Olympic Lifting…
Session 2… For Those Who Know… Know!!!
Should Take About The Same Time As Last Week… I Don’t Remember Exactly How Long It Took Me… But For Sure Less Than 30 Mins…
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3…2…1…GO!!!
Mando
1.22.2020 WOD & Scores…
Bye Bye Shoulders!!!
RainCrossStrengthandConditioning 