ALRIGHT… Here’s The List For The Movements You Must Be Able To Perform In The “Rx’d” & “Sx’d” Divisions…
YOU MUST SHOW UP THURSDAY TO PAY… WEIGH IN… AND IN ORDER TO GET YOUR “POINT”… PERFORM THE WOD… YOU CAN’T JUST COME IN TO PAY & WEIGHT IN!!! CAN’T COME IN THURSDAY TO PAY & WEIGH IN??? WELL DO IT ON WEDNESDAY… JUST KNOW THAT YOU WON’T GET YOUR “POINT” IF YOU DON’T COME IN THURSDAY TO WORK OUT… BUT YOU’RE STILL SIGNED UP FOR THE COMPETITION…
Anyways… Here’s The List… Choose Wisely… BUT DON’T SAND BAG!!! Upon Weighing In… You Will State Whether You’re Performing This “Rx’d” Or Sx’d”… But Once You Choose… You’re Stuck With That For The Entire Competition!!! NO SAND BAGGING!!!
I Coach You Ladies & Gents Everyday… If You Tell Me You’re Going “Sx’d” & I Give You A Long Dirty Look… Well… You Get The Hint…
AND HERE WE GO!!!
——————————————————-
Rx’d…
Row
Run
Lunges
Push Up On Toes/Chest To Deck
Wall Ball Shots… M-20lbs To 10Ft./F-14lbs To 8Ft.
American KettleBell Swings… M-53lbs/F-35lbs
Double Unders
GHD Sit Ups
Box Jumps… M-24″/F-20″
Chin To Bar Pull Ups
Toes To Bar
Any DumbBell Movement… M-45lbs/F-35lbs
DeadLifts… M-225lbs/F-155lbs
Clean… M-135lbs/F-95lbs
Any “Shoulder To OverHeads”… M-135lbs/F-95lbs
Snatches… M-115lbs/F-85lbs
And Of Course… Thursters… M-95lbs/F-65lbs
——————————————————-
Sx’d…
Row
Run
Lunges
Hand Release Push Ups On Knees/Chest To Deck
Push Shots… M-20lbs To 10Ft./F-14lbs To 8Ft.
American KettleBell Swings… M-44lbs/F-26lbs
Single Unders
AbMat Sit Ups
Step Ups… M-24″/F-20″
Jumping Chin To Bar Pull Ups
Hanging Knee Raises
Any DumbBell Movement… M-25lbs/F-15lbs
DeadLifts… M- 135lbs/F-95lbs
Cleans… M-95lbs/F-65lbs
Any “Shoulder To OverHeads”… M-95lbs/F-65lbs
Snatches… M-75lbs/F-55lbs
And Of Course… Thrusters… M-55lbs/F-35lbs
——————————————————-
And There It Is… And Remember!!!
Just Because Theses Movements Show Up In A WOD… Doesn’t Mean That It’s The “Competition” WOD That Week… So Don’t Be Scared…
*********************************************************
ALRIGHT… HERE WE GO!!!
RainCross Olympic WeightLifting Session 12…
A…
***Every 60 Secs x 5 Sets @ 50% of your 1 Rep Max Snatch…***
1 Behind The Neck Strict Press + 5 OverHead Squats
1 Behind The Neck Push Press + 5 OverHead Squats
1 Snatch Balance + 4 OverHead Squats
1 Heaving Snatch Balance + 4 OverHead Squats
1 Snatch Drop + 4 OverHead Squats
B…
Every 60 Secs x 10 Sets
***Every 60 Secs x 10 Sets Based Off Your 1 Rep Max Snatch…***
1 Hang Snatch + 1 OverHead Squat
Sets 1 & 2 @ 60%
Sets 3 & 4 @ 65%
Sets 5 & 6 @ 70%
Sets 7 & 8 @ 75%
Sets 9 & 10 @ 80%
C…
***Every 60 Secs x 5-7 Sets Based Off Your 1 Rep Max Snatch…***
Set 11… 1 Hang Snatch @ 85%
Set 12… 1 Hang Snatch @ 90%
Set 13… 1 Hang Snatch @ 95%
Set 14… 1 Hang Snatch @ Your 1 Rep Max Snatch
Then… 3 Attempts…
1 Rep Max Hang Snatch PR!!!
D…
***Every 60 Secs x 5 Sets Based Off Your 1 Rep Max Back Squat…***
3 Back Squats @ 85%
E…
15 Push Ups
15 Sec Elbow Plank
12 Push Ups
30 Sec Elbow Plank
9 Push Ups
45 Sec Elbow Plank
6 Push Ups
1 Min Elbow Plank
3 Push Ups
*********************************************************
3…2…1… GO!!!
Mando
So… What’s You’re Last “Cheat Meal”?!?!
3.30.2021 WOD & Scores…
RainCrossStrengthandConditioning 