1/16/20

Ralston Creek CrossFit – CrossFit

COACH AND ATHLETE NOTES:
Focus on your control for the slow pressing phase in the tempo presses today. If it feels challenging to be stable, you are doing it right! Each of the rounds in today’s WOD is designed to be 1:20-2 minutes of work, so you have at least 1 minute of rest per round. If you slip a little in the later rounds, that’s fine, but try to stick to the intent. Only use the Bike if we are OUT of rowers. Rowing is the intent today.

Warm-up

Warm-up (No Measure)

15 Cal Row (Moderate intensity)

into…

3 QUICK SETS of

10 Scap Push-ups

5 Burpee Broad Jumps

5 Empty Barbell Shoulder Presses

into…

15 Cal Row (High intensity)

Strength

Shoulder Press (5-5-5-5)

5-5-5-5

Tempo Strict Press (2121)

(Score is Weight)

Workout

Metcon (5 Rounds for time)

EVERY 3:00 x 5 SETS

12/10 Cal Row/bike

10 Push Press (115/75)

10 Burpee Over Bar

(Score is Each Round for Time)

L3 – Rx

L2 – 10/8, 75/55

L1 – 8/6, 45/35, 6 Burpees