4/15/19

Ralston Creek CrossFit – CrossFit

COACH AND ATHLETE NOTES:
It is Tax Day – So it’s time to pay up! We start with the 3-position snatch, just to build your technique for the day. Try to build up over the 8 sets, but don’t worry about the load here. If your technique starts to degrade, go back down immediately. The WOD today is designed to be a very fast sprint. We want you to go out of the gate fast and try to hold on for dear life! The snatches should be light, with no doubts you can go unbroken on every set. Breath through the burpees, and keep the pace consistent. Faster times will be sub-5 minutes. We want everyone finished in Sub-7. 12-9-6-3 is the scale to choose if the burpee volume is just too much.

TRAINING AND RECOVERY CLUB:
Bad Sleep Last Night? Lower expectations by 20%
Bad Diet Yesterday? Lower expectations by 10%
Focus a lot on the 3-position snatch today. The WOD is a sprint, but most people will need to choose what element they need the most sprint work on. If you are a bodyweight ninja, the burpees here will be a joke, and you can choose to focus on making the snatches unbroken on each round. If the L3 weight is too much, consider going with L3 weights, but the L1 rep scheme to challenge your technique and grip strength. If you can snatch all day, but burpees wreck your soul, then spend today focusing on proper burpee breathing techniques, and getting every set done slightly faster than you want. Work on developing consistency from the round of 15 through the last set of 3. It will be harder than it sounds.

Power Snatch (Every 1:30 for 12:00 3 Position power snatch)

*Leaderboard heaviest set

Metcon (Time)

2. WOD, part 2

For time:

15 – 12 – 9 – 6 – 3

Power snatch

Burpees

L3 – 95lbs/65lbs

L2 – 75lbs/55lbs

L1 – 12-9-6-3, Snatch load allows each set can be completed UB

3. COOL DOWN

3 Rounds

15 Band pull aparts

15 Pass through with band