2/25/19

Ralston Creek CrossFit – CrossFit

COACH AND ATHLETE NOTES:
The first part of today is about getting a heavy, well executed snatch. We don’t care about PRs, only about good form. Power snatch + OHS, or squat cleans, are excellent alternative scaling options. The KB swings and situps in part 2 will quickly start to add up. We want at least the first round of KB swings unbroken, and try to pick a weight that makes this a challenge.

Snatch (EMOM for 6:00: 1 Snatch)

EMOM for 6:00 (6 sets):

1 Snatch

*0:00, 1:00, 2:00, 3:00, 4:00, 5:00

2:00 Rest

*6:00-8:00

Every 0:30, for 3:00 (6 sets):

1 Snatch @ 80-85% of best lift from part 1

*8:00, 8:30, 9:00, 9:30, 10:00, 10:30

*Log your heaviest single.

Metcon (No Measure)

2. WOD, part 2

EMOM 8:00

Odd- 25 Kettlebell swings

Even- 25 Abmat sit-ups

L3 – 53lbs/35lbs

L2 – 25 Russian KBS, 53lbs/35lbs

L1 – 15 Russian KBS 35lbs/24lbs, 15 Abmat sit-ups

3. COOL DOWN

1:00 Kneeling forearm stretch

1:00/1:00 Samson stretch