Ralston Creek CrossFit – CrossFit Level 1

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.

Metcon (Weight)

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

Metcon (Weight)

2. WOD, part 2

In 10:00 build:


Back squat

3. Cool Down

2 Sets:

20/20 Banded hamstring curls

0:45 Weighted Chinese planks