Tuesday Was Fun!!!
Lots Of Bar Muscle Up Work For Everyone…
Scary… I Know… But You Ladies & Gents Did Amazing!!!
You Know What Else Is Scary?!?!
Snatching!!!
Is Today Your Day?!?!
Let’s Find Out!!!
Some Sections Will Go Fast… Some Will Give You Some Time To Rest…
Some Will Having You Praying To Who/Whatever You Pray To!!!
Good Luck… And Remember To Have Fun!!!
If You Don’t Want To Lift… 5 Rounds: 400 Meter Row & 500 Meter Row…
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ALRIGHT… HERE WE GO!!!
RainCross Olympic WeightLifting 25…
***ALL LIFTS ARE BASED OFF OF YOUR 1 REP MAX…***
A…
Every 90 Secs x 4 Sets…
5 Sotts Press To Stand
While Sitting In The Squat Positon… Using A Snatch Grip… Press The BarBell Over Head… And Then Stand Performing An OverHead Squat… If This Is Not Possible… Perform A Snatch Grip Behind The Neck Press In A Power Position Or As Low As Possible & Then Stand Up… Build Up Each Set… However… The Goal Is To Work On Technique… Not Max Weight!!!
B…
Every 30 Secs x 10 Sets
1 “Low Catch” Power Snatch + 1 “Low Catch” Hang Power Snatch
Even With The Light Weight… The Goal Is To Catch The BarBell As Low As Possible… Just Above Parallel…
Sets 1… 2.. & 3… @ 60%
Sets 4… 5… 6… & 7… @ 65%
Sets 8… 9… & 10 @ 70%
C…
Every 60 Secs x 7 Sets…
1 Snatch
Sets 1… & 2… @ 75%
Sets 3… & 4… @ 80%
Sets 5… 6… @ 85%
Set 7 @ 90%
C Part 2… If You’re Feeling Good… Keep On Snatchin’!!!
D…
25/25… 20/20… 15/15… 10/10… 5/5…
Hollow Rocks/Push Ups…
Goal Is Un-Broken As Possible!!!
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3…2…1… GO!!!
Mando
Don’t Forget About The RainCross Pool Party This Saturday!!!
8.24.2021 WOD & Scores…
RainCrossStrengthandConditioning 