“Changes To The Triple Threat ThrowDown…”

A Change Of Plans…

“Changes To The Triple Threat ThrowDown…”

Okay since there are not too many athletes in the RX’D divisions we are going to switch it up a little bit to make it fair for everyone. For the competition workouts we are going to take into consideration everyone’s score who came in that day even if they are not participating in the challenge.

For example using the 1st competition scores for the women’s RX’D division:

There were 4 women who went RX’D…Lisa, Danielley, Melissa, and Heidi.

Heidi had the fastest time, then Lisa, Melissa and Danielley.

Heidi would get 5 points, Lisa would get 4, Melissa is not participating so NO ONE gets 3 points, and then Danielley gets 2.

One more example using men’s RX’D:

Athletes who did RX’D: Danny, Chad, Rick, Eddie, Barry, B-Ri, Jacob.

Placing: B-Ri, Rick, Eddie, Chad, Jacob, Barry, and Danny.

Rick, B-Ri and Barry are not doing the challenge so…Eddie gets 3 points, Chad gets 2, and Jacob gets 1.

Women’s SX’D:

Athletes: T, Kristina, Charlie, Jenelle, Diane, Carolyn, Liz, Morgan, Christina, Isa, Debbie, Alicia, Elena, Wendy, Chelsea.

Placing: Diane, Chelsea, Morgan, Kristina, Christina, Debbie, Liz, T, Alicia, Carolyn, Jenelle, Elena, Wendy, Isa, Charlie.

Points: Diane-5, Morgan-3, Kristina-2, Christina-1 (Chelsea is not doing the challenge).

Men’s SX’D:

Athletes: Sam, Rob, Manny, Jay.

Placing: Sam, Manny, Jay, Rob.

Points: Sam-5, Jay-3 (Manny and Rob are not doing the challenge).

I Hope That Makes Sense… If Not.. Feel Free To Hit Me Up With Any Questions…

All Other “Points” Remain The Same…

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ALRIGHT… HERE WE GO!!!

RainCross Olympic WeightLifting # 13

A… Based Off Of Your 1 Rep Max Front Squat…

Front Squats: Every 60 Secs…

3 @ 60%

3 @ 65%

3 @ 70%

3 @ 75%

3 @ 80%

B… Based Off Of Your 1 Rep Max Clean…

Every 90 Secs…

60%: 1 Clean + 1 Hang Clean + 3 Front Squats

65%: 1 Clean + 1 Hang Clean + 2 Front Squats

70%: 1 Clean + 1 Hang Clean + 1 Front Squat

75%: 1 Clean + 1 Hang Clean

80%: 1 Clean + 1 Front Squat

85%: 1 Clean

90%: 1 Clean

95%: 1 Clean

C…

3 Attempts @ A 1 Rep Max Clean

D…

10 Hip Extensions

15 Secs Elbow Plank 

10 Hip Extensions

30 Secs Elbow Plank

10 Hip Extensions

45 Secs Elbow Plank

10 Hip Extensions

1 Min Elbow Plank

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3…2..1… GO!!!

Mando

4.6.2021 WOD & Scores…