Nice Work Monday!!!
A Lot Of Athletes Did Not Finish… But… All Of You Put In Some Good/Hard Work On Some Difficult Movements…
We’re Down To 3 Reps In This Strength Cycle…
Only 3 Reps… But It’s Gettin’ Heavy… Keep ‘Em Pretty!!!
For Today’s MetCon… Whatever You Used Last Week For Power Cleans… Use That Weight… Or… Go Heavier!!! As Long As You’re Moving Safely & Correctly!!!
Deficit HandStand Push Ups…
Not Really A “Rx’d” Depth…
I Went… Floor… 1 Set of 25lbs Plates… 2 Sets of 25lbs… 3 Sets of 25lbs… 4 Sets of 25lbs & 5 Sets of 25lbs… Obviously… This Will Depend On The Size Of The Class As Far As What Plates Are Left To Use…
And If You Can’t Add “Depth”… Stay @ The Same Depth…
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ALRIGHT… HERE WE GO!!!
Strength…
Strict Press: 5×3 @ 70% of your 1 Rep Max
(“5×3” Means… 5 Sets… 3 Reps…)
Push Press: 5×3 @ 75% of your 1 Rep Max
(“5×3” Means… 5 Sets… 3 Reps…)
Push Jerk: 5×3 @ 70% of your 1 Rep Max
(“5×3” Means… 5 Sets… 3 Reps…)
MetCon…
***Power Cleans… ADV: M-205lbs/F-135lbs… Rx’d: M-185lbs/F-115lbs… Sx’d: M-155lbs/F-105lbs…***
***Deficit HandStand Push Ups… CHALLENGE YOURSELF EACH ROUND!!! Go Up 1 Plate Each Round If Possible!!! MOD: Coaches Choice…***
20 Min TIME CAP!!!
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9 Power Cleans
9 HandStand Push Ups
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7 Power Cleans
7 Deficit HandStand Push Ups
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5 Power Cleans
5 Deficit HandStand Push Ups
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Not A Typo!!!
5 Power Cleans
5 Deficit HandStand Push Ups
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3 Power Cleans
3 Deficit HandStand Push Ups
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1 Power Clean
1 Deficit HandStand Push Up… TIME!!!
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3…2…1…GO!!!
Mando
1.27.2020 WOD & Scores…
Comin’ In Hot On A Monday!!!
RainCrossStrengthandConditioning 