3/6/19

Ralston Creek CrossFit – CrossFit

COACH AND ATHLETE NOTES:
We haven’t benched for load in a while, so take today in stride with moderate, but still challenging, loads. No one should PR today unless you’ve been working a strength program on your own. The WOD is focused on quality movements – the score is based on pull-up volume, so don’t try to do a huge set on round 1! Pace it out with small sets and quick rests. The handstand hold is what will make or break your Rx score today, as each HS Hold has to be unbroken. No kicking down halfway through! Focus on having a truly stacked position to lower the fatigue on your shoulders, and don’t forget to breath!

Bench Press (Every 3:00 for 9:00 (3 sets) 3 Bench press)

*Compare to 5/2/18

Metcon (AMRAP – Reps)

2. WOD, part 2

8 Rounds:

0:20 Unbroken Handstand hold- back to wall

0:10 Rest

0:20 Kipping pull-ups

0:10 Rest

*Leaderboard reps of pull-ups.

L3 – As Rx – Unbroken holds.

L2 – Handstand Hold Facing wall – break as needed.

L1 – Handstand hold – knees on a box, JUmping Pull-ups

2. COOL DOWN

1:30/1:30 Lat roll