“Can We Never Do That Again?!?!”
You’re Welcome…
Now Onto Some Lifting… And…
DON’T FORGET TO WEAR YOUR GREEN!!!
Happy St. Patty’s Day!!!
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ALRIGHT… HERE WE GO!!!
RainCross Olympic WeightLifting Session 11…
A… Every 60 Secs x 5 Sets @ 50% of your 1 Rep Clean & Jerk…
5 Hang Cleans… PAUSE!!!… Into A Split Jerk
B… Every 60 Secs x 15 Sets
1 Clean & Split Jerk
Sets 1 & 2 @ 60%
Sets 3 & 4 @ 65%
Sets 5 & 6 @ 70%
Sets 7 & 8 @ 75%
Sets 9 & 10 @ 80%
Set 11 @ 85%
Set 12 @ 90%
Set 13 @ 95%
Set 14 @ Your 1 Rep Max
Set 15… PR!!!
C… Front Squats ***Based Off Your 1 Rep Max Clean…***
Every 60 Secs x 7 Sets
5 @ 60%
5 @ 65%
5 @ 70%
3 @ 75%
3 @ 80%
3 @ 85%
1 @ 90%
D…
15 Hanging Knee Raises
30 Push Ups
15 Hanging Knee Raises
20 Push Ups
15 Hanging Knee Raises
10 Push Ups
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3…2…1…GO!!!
Mando
3.16.2021 WOD & Scores… ·
RainCrossStrengthandConditioning 