1/17/20

Ralston Creek CrossFit – CrossFit

COACH AND ATHLETE NOTES:
Form is critical on the slow up and down today. Coaches will be aggressively lowering the weight on you if your form isn’t perfect today. You will have to EARN a heavier bar. 🙂 The farmer carries in the WOD are designed to be VERY heavy and uncomfortable. Use the heaviest thing you can reasonably walk with. The deadlifts are very light and the pullups are Rx with Jumping! That should tell you how grippy this WOD is going to be… be warned!

Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

5/5 Suitcase KB Deadlifts

5/5 Single Arm KB Front Rack Lunges

5/5 Single Arm KB Bent Over Row

10 Jumping Jacks

5 Kip Swings

Strength

Deadlift (5-5-5-5)

5-5-5-5

Tempo Deadlift (2121)

(Score is Weight)

Workout

Metcon (Time)

3 ROUNDS FOR TIME

50m KB Farmer Carry (70/53)

15 Deadlifts (165/115)

50m KB Farmer Carry

15 Jumping Pull-ups

(Score is Time)

L3 – Rx

L2 – 53/35, 115/75

L1 – 35/25, 75/55