Ralston Creek CrossFit – CrossFit
COACH AND ATHLETE NOTES:
Part 1 is all about finding challenging weights and sticking to them every 10 seconds. 5 sets is a lot, so increase weight slowly over the sets is a good idea. On part 2, be smart about knowing your limit. We haven’t done many Ring Dips lately, so if you do one or two sets, and know that you’ve hit your max, switch to pushups, or an easier scale. Each round should be at least 10 reps.
TRAINING AND RECOVERY CLUB:
Bad Sleep Last Night? Lower expectations by 20%
Bad Diet Yesterday? Lower expectations by 10%
Today is strength and endurance testing, so feel free to tackle today as the WOD intends. Know your limits on both movements and be willing to lower your weight and rep expectations to focus on form and proficiency.
Power Clean (Every 3:00 for 15:00 (5 sets) 6 Power cleans)
All 6 reps must be completed in under 1:00 for the set to count.
*Leaderboard heaviest set.
Ring Dips (Every 3:00 for 15:00 (5 sets) 1:00 Strict ring dip)
*Leaderboard largest set
Strict bar dips
Band assisted strict dip
“Heels on ground” dip
*Choose one that allows for 8-10 reps to be completed each round
3. COOL DOWN
1:00/1:00 Banded pec and shoulder stretch