Ralston Creek CrossFit – CrossFit Level 1
COACH AND ATHLETE NOTES:
We are going to move a lot of weights today! The squat clean complex should give you plenty of recovery time between sets, and allow you to start the first set at a challenging weight. Try to build up in weight across all sets. The squats are a set of 6, a very non-standard rep scheme. Use last week’s squat numbers as a guide for this, and try to get 3-4 heavy sets in the 10 minutes. The squats do not have to increase every set. If you find a heavy weight, feel free to stay at it for multiple sets.
1 – Strength (28:00 – 43:00)
E3MOM for 5 Sets
1 Hang squat clean + 1 squat clean
*The first set should be challenging but allow for a build up for at least the first 3 sets. All sets should be at roughly 80%+.
*Perform a set every 3:00. The athlete may drop the bar after the hang squat clean, before performing the full squat clean. The bar should not be on the ground for more than 0:05.
Use a power clean to a front squat as needed.
*Compare to 10/15/18
2. WOD, part 2
In 10:00 build:
3. Cool Down
20/20 Banded hamstring curls
0:45 Weighted Chinese planks