YOU NEED TO COME IN READY TODAY!!! HAVE YOUR NUMBERS READY FOR THE STRENGTH AND HAVE AN IDEA OF THE WEIGHTS YOU PLAN TO USE FOR THE METCON… FOR THE “SNATCH/OVERHEAD” SQAUT… AFTER THE BARBELL WARM UP… YOU SHOULD BE ABLE TO THROW ON THE “RX’D” WEIGHT!!!
Similar To Last Wednesday…
Not “WeightLifting Wednesday”… But We Will Be Lifting Some Weight!!!
Again… Not What I Had Planned This Week…
But SHIT Happened…
Again… It’s Supposed To Suck…
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ALRIGHT… HERE WE GO!!!
Strength…
Back Squats… @ 75% Based Off Of Your 5 Rep Max
We’re Gonna Warm Up With An Empty Bar… Then 60… 65 & 70% of your 5 Rep Max Back Squat…
0:00-1:00: 7 Back Squats
1:00-1:45 5 Back Squats
1:45-2:15: 3 Back Squats
2:15-2:30: 1 Back Squat
MetCon…
“Sanchez”
Marine Corps Cpl Humberto Sanchez, 22, of Logansport, Indiana, was among 13 U.S. Military members killed in the Aug. 26 suicide bombing.
Sanchez was among 17 members of his Logansport High School class who joined the military after their 2017 graduation. He played on the school’s varsity soccer team and was in the homecoming court his senior year, according to school officials.
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For Time:
***BarBell… Rx’d: M-95lbs/65lbs… You Can Go Heavier If You Want… But You Should Still Be Able To Just Throw It On After The Empty BarBell Warm Up!!!***
22 Burpees…
Then…
For a Total of 4 Rounds:
2 (8 Reps… A 4 For 1…) 1 Hang Power Snatch + 1 OverHead Squat + 1 Hang Snatch + 1 OverHead Squat
26 Alternating 1 Arm Russian KettleBell Swings
5 Muscle Ups (ADV: Rings: Rx’d… Bar… Sx’d: Jumping Bar Muscle Ups…)
Rounds: 1-3:
5 Toes Thru Rings If You’re Performing Ring Muscle Ups
5 Toes To Bar If You’re Performing Bar Muscles
5 Hanging Knee Raises If You’re Performing Any Other MODs
Round 4:
6 BURPEE Toes Thru Rings… Or Toes To Bar… Or Hanging Knee Raises… TIME!!!
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3…2…1… GO!!!
Mando
And You May Want To Even Come In With This Written Down On A Piece Of Paper… It’s A Lot On The WhiteBoard… This One Ain’t For The Faint Of Heart…
9.7.2021 WOD & Scores…
RainCrossStrengthandConditioning 