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22 October 2017, 9:31 pm
“Week 3/Friday Prep…”


From The Hang To The Ground…

These Past 2 Weeks… For The Olympic Lifts… We Performed Power Cleans & Power Snatches From The Hang Position…

Now We’re Going To Take It Down To The Floor…

What’s The Difference???

Patience… Patience… Patience…

You Gotta Be Patient… You’ll See…

Also…

This Friday…

This Friday Will Be Business As Usual @ RC CrossFit… No Crazy Schedule Changes Or Anything…

But…

October Is Breast Cancer Awareness Month…

Image result for RC CROSSFIT PINK SHOES

For Those Veteran RCCF Athletes… You Know That Every October We Perform An Original CrossFit Girl WOD… “Grace”…

The WOD “Grace” Consists Of 30 Clean & Jerks For Time… Rx’d Weight For Guys Is 135lbs & 95lbs For The Ladies…

Normally… In Order To Participate In This WOD… You Would Have To Pay A Small Fee That Goes To A CrossFit Organization Called “Barbells For Boobs” Which Goes Towards The Fight Against Breast Cancer…

This Year.. A Little Different…

No Matter What… If You Come Plan On Coming In On Friday… The WOD Is “Grace”…

THERE WILL NOT BE A “FEE” TO PERFORM THIS WOD…

However… I Will Leave Out A Donation Box If You Choose To Donate Towards The Fight Against Breast Cancer…

The Donated Money Will Go Towards My Mom And/Or My Lil’ Sis And Their 2018 Avon Walk For Breast Cancer!!!

Again… Donating Is Not Required… But… Any & All Donations Are Welcome To Find A Cure For This Horrible Disease…

Also… There’s Another Original CrossFit Girl WOD That Is Associated With The Fight Against Breast Cancer…

Which One???

Well… Just Expect To See Her… Followed By Grace… Friday As Well…

Just Think About It As Your Usual “Strength” Followed By A “MetCon” Day @ RC CrossFit…

AND DON’T FORGET TO WEAR YOUR PINK ON FRIDAY!!!

(All Movements (Or Some Variation) For Both WODs Have Been Performed By ALL Of Our RCCF Athletes… Don’t Be Scared…)

Day 15 Of 8 Weeks…

ALRIGHT… HERE WE GO!!!

Strength…

You Will Have 9 Mins To Establish A 1 Rep Max Power Clean

***Rest For 1 Min… Change Out Weight…***

***Using 60% Of Today’s 1 Rep Max Power Clean…***

Every 30 Secs x 5 Mins: 2 Power Cleans

***Rest For 5 Mins… Change Out Weight…***

MetCon…

***Barbell… ADV: M-185lbs/F-115lbs… Rx’d:M-155lbs/F-105lbs… Sx’d: M-135lbs/F-95lbs…***

***Toes To Bar… ADV/Rx’d/Sx’d… MOD: Toes To Beam…***

As Many Rounds As Possible in 4 Mins:

1 Power Clean + 1 Hang Power Clean

2 Burpees

2 Toes To Bar

***Rest 1 Min…***

As Many Rounds As Possible in 4 Mins:

1 Power Clean + 2 Hang Power Cleans

3 Burpees

3 Toes To Bar

***Rest 1 Min…***

As Many Rounds As Possible in 4 Mins:

1 Power Clean + 3 Hang Power Cleans

4 Burpees

4 Toes To Bar

***Straight Into…***

As Many Reps As Possible in 1 Min:

AbMat Sit Ups… TIME!!!

3…2…1…GO!!!

Mando

Related image

So Here’s The Whole Week… Kinda… New Strength Training Cycle/Program
 
Monday: Olympic Lifting
Tuesday: Press Work
Wednesday: Deadlift @ 70%
Thursday: Squat Work
Friday: MetCon
Saturday: GRID
Sunday: Active Rest Day
 
You’re Welcome…
What Is “Grace”?