29 Min WOD Today…
Empty BarBell Is “Rx’d”… 45lbs For The Guys… 35lbs For The Ladies…
“Rx’d” Height For The Box Is 24″ For The Guys… 20″ For The Ladies…
45 Seconds of Work… 15 Seconds of Rest For 4 Movements…
1 Minute of Work For 1 Movement…
Followed By 1 Minute Of Rest…
For 5 Cycles…
Happy Friday!!!
And… DON’T FORGET!!!
We Got Some RainCross Ladies Competing Saturday Morning!!!
Alright… Heat Times For This Saturday’s Gruesome Twosome Competition!!!
“RainCross Hook Grip Hookers” (Carolyn & Diane) Will Be In Heat 1 @ Will Go On @ 8:00AM & 9:00AM…
“CheerLeaders To CrossFitters” (Danielley & Morgan) Will Be In Heat 3 @ Will Go On @ 8:30AM & 9:24AM…
Their Floater WOD Is To Be Determined The Day Of…
But Remember Ladies… The Floater Must Be Completed BEFORE 9:30AM!!!
Let’s Get Out There To Support Our RainCross Ladies!!!
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ALRIGHT… HERE WE GO!!!
Strength… Rest Day!!!
MetCon…
***Snatch Work… Empty BarBell…***
***Box Work… M-24’/F-20″…***
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For a Total of 5 Cycles…
Each Cycle Consist of: 45 Secs of Work/15 Secs of Rest… Except For The Calorie Row…
Cycle 1…
Max Reps: Hang Muscle Snatches… MAKE IT A Hang MUSCLE Snatch!!!
Max Reps: Burpees
Max Reps: Box Jumps
Max Reps: Burpee Box Overs
Max Cals In 1 Min: Cal Row
1 Min Rest…
Cycle 2…
Max Reps: Hang Power Snatches… MAKE IT A Hang POWER Snatch!!!
Max Reps: Burpees
Max Reps: Box Jumps
Max Reps: Burpee Box Overs
Max Cals In 1 Min: Cal Row
1 Min Rest…
Cycle 3…
Max Reps: OverHead Squats… GET LOW!!!
Max Reps: Burpees
Max Reps: Box Jumps
Max Reps: Burpee Box Overs
Max Cals In 1 Min: Cal Row
1 Min Rest…
Cycle 4…
Max Reps: Snatch Drops/Heaving Snatch Balances/Snatch Balances… Your Choice…
Max Reps: Burpees
Max Reps: Box Jumps
Max Reps: Burpee Box Overs
Max Cals In 1 Min: Cal Row
1 Min Rest…
Cycle 5…
Max Reps: Hang Snatches… GET LOW!!!
Max Reps: Burpees
Max Reps: Box Jumps
Max Reps: Burpee Box Overs
Max Cals In 1 Min: Cal Row… TIME!!!
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3…2…1…GO!!!
Mando
10.7.2021 WOD & Scores…
RainCrossStrengthandConditioning 