“Re-Up…”

We Got Chalk (Not For Sale…)… We Got Olympic WeightLifting Tape ($6.00 A Roll… 2 For $10.00…)…

And Bangs & Reigns… ($3.00 A Can…)…

And… Remember Those Numbers You Used Tuesday… You’ll See Them Again Thursday… With A Vest!!!

But Now… Onto Olympic WeightLifting…

COME IN READY WITH YOUR NUMBERS…

If You Don’t Want To Lift…

5 Rounds: 400 Meter Run & 500 Meter Row… 

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ALRIGHT… HERE WE GO!!!

RainCross Olympic WeightLifting Session 8…

A…

Every 60 Secs x 3 Sets…

5 Press In Split

Build Up Each Set… However… The Goal Is To Work On Technique… Not Max Weight!!!

B…

Every 60 Secs x 9 Sets…

Split Jerks

Based Off Of Your 1 Rep Max Split Jerk

5 @ 60%

5 @ 60%

5 @ 60%

3 @ 70%

3 @ 70%

3 @ 70%

1 @ 80%

1 @ 80%

1 @ 80%

C…

Every 60 Secs X 6 Sets…

Cleans

Based Off Of Your 1 Rep Max Split Jerk

1 @ 80%

1 @ 80%

3 @ 70%

3 @ 70%

5 @ 60%

5 @ 60%

D…

Every 90 Secs x 6 Sets…

Back Squats

Based Off Of Your 1 Rep Max Back Squat

5 @ 60%

5 @ 65%

5 @ 70%

3 @ 75%

3 @ 80%

1 @ 85%

E…

3 Sets…

5 Strict Pull Ups & 20 Lying Knee Tucks

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3…2…1… GO!!!

Mando

2.23.2021 WOD & Scores…