1/24/20

Ralston Creek CrossFit – CrossFit

COACH AND ATHLETE NOTES:
Now that you already have experience with this movement and tempo from last week, let’s try to put a little more weight on the bar if you can maintain proper form. The WOD is deceptively long today, and 6 rounds of this are going to wear you out. Pace accordingly to make sure you don’t blow it out on round 1!

Warm-up

Warm-up (No Measure)

2 ROUNDS

1:00 Row

6 T Push-ups with :02 Pause in the T Position*

8 Barbell Strict Press

10 Lateral Jumps Over Bar

* T Push-up is a normal Push Up, finishing with one hand reaching toward the ceiling.

Strength

Shoulder Press (5-5-5-5)

5-5-5-5

Tempo Strict Press (2111)

(Score is Weight)

Workout

Metcon (6 Rounds for reps)

EVERY 2:00 FOR 6 SETS

20/15 Cal Row

MAX Push Press (115/75)

-Rest :30 b/t Sets-

(Score is Reps)

L3 – Rx

L2 – 15/12, 75/55

L1 – 10/8, 45/35