Back Squat/Strict Press/Push Press/DeadLift…
All Within 2 Days… Yep… You Ladies & Gents Are Strong!!!
Now… Olympic WeightLifting…
Goin’ Back To Day 1…
Kinda… With A Lil’ Twist… Well… A Lot Of Twists From Our Original Day 1…
RainCross Olympic WeightLifting For Everybody…
Unless You Don’t Want To… If You Don’t Want To Lift…
Your WOD is…
5 Rounds: A 400 Meter Run & A 500 Meter Row…
And Trust Me… It’s Not A Punishment… That Is Still A Very Tough WOD…
If You’re Not Up To It… That’s Fine… I Gave You A MetCon Above… Or Take A Rest Day…
But If You’re Game…
And Don’t Forget… We Sell Oly Lifting Tape… $6.00 For 1 Roll… $10.00 For 2 Rolls…
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ALRIGHT… HERE WE GO!!!
Olympic Lifting…
Session 24…
***ALL LIFTS ARE BASED OFF OF YOUR 1 REP MAX UNLESS OTHERWISE NOTED…***
A…
Every 90 Secs x 4 Sets…
5 Behind The Neck Press In Split
Build Up Each Set… However… The Goal Is To Work On Technique… Not Max Weight!!!
B… Based Off Your 1 Rep Max Clean & Jerk…
Every 60 Secs x 8 Sets
1 Clean + 2 Front Squats + 1 Split Jerk
Sets 1 & 2 @ 60%
Sets 3 & 4 @ 65%
Sets 5 & 6 @ 70%
Sets 7 & 8 @ 75%
C… Based Off Your 1 Rep Max Clean
Every 60 Secs x 5 Sets…
3 Front Squats @ 80%
D…
15 Cal Bike
Max Push Ups…
15 “DeadLift & Shrugs” @ 60% of your 1 Rep Max Clean…
10 Cal Bike
Max Push Ups…
10 “DeadLift & Shrugs” @ 60% of your 1 Rep Max Clean…
5 Cal Bike
Max Push Ups…
5 “DeadLift & Shrugs” @ 60% of your 1 Rep Max Clean…
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3…2…1…GO!!!
Mando
8.17.2021 WOD & Scores…
RainCrossStrengthandConditioning 