This Is Gonna Be… Madness…
There’s Only Gonna Be 3 Movements Performed Today…. Well… 4 If You Count The Sit Ups @ The End…
But There’s Gonna Be A LOT Going On…
Today’s MetCon Will Last 20 Mins… You Will Perform 5 Different Cycles Receiving A 1 Min Rest After Each Cycle…
The Kicker?!?!
Every Cycles Time Domain/Reps & Weights… Will Change…
At The End… You Will Have A Total Of 5 Scores… 4 Different Scores For Each Cycle & Your Max AbMat Sit Up Score…
Good Luck To You… And Good Luck To Me Trying Write Down All Theses Scores…
And Don’t Forget Your Piece Of Writing Chalk…
Thursday… We Will Perform DeadLifts @ 70% For The Strength Before The Tactical Thursday MetCon…
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ALRIGHT… HERE WE GO!!!
Skill Work/Strength…
Hang Power Snatch
MetCon…
***Double Unders… ADV/Rx’d/Sx’d… M&F… MOD: Singles…***
***Hang Power Snatches…***
ADV: M-95lbs/115lbs/135lbs/155lbs… F-65lbs/85lbs/95lbs/105lbs…
Rx’d: M-75lbs/95lbs/115lbs/135lbs… F-55lbs/65lbs/85lbs/95lbs…
Sx’d: M-75lbs/85lbs/95lbs/105lbs… F-55lbs/60lbs/65lbs/70lbs…
***Box Jumps… ADV/Rx’d/Sx’d: M-24″/F-20″…***
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As Many Rounds As Possible In 5 Mins: 0-5 Min Mark
Buy In: 100 Double Unders…
4 Hang Power Snatches
8 Box Jumps
***1 Min Rest/Change Out Weight…***
As Many Rounds As Possible In 4 Mins: 6-10 Min Mark
Buy In: 75 Double Unders…
3 Hang Power Snatches
6 Box Jumps
***1 Min Rest/Change Out Weight…***
As Many Rounds As Possible In 3 Mins: 11-14 Min Mark
Buy In: 50 Double Unders…
2 Hang Power Snatches
4 Box Jumps
***1 Min Rest/Change Out Weight…***
As Many Rounds As Possible In 2 Mins: 15-17 Min Mark
Buy In: 25 Double Unders…
1 Hang Power Snatch
2 Box Jumps…
***1 Min Rest…***
At The 18 Min Mark…
As Many AbMat Sit Ups As Possible In 2 Mins… TIME!!!
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3…2…1…GO!!!
Mando
5.17.2022 WOD & Scores…
RainCrossStrengthandConditioning 