1/3/19

Ralston Creek CrossFit – CrossFit Level 1

COACH AND ATHLETE NOTES:
Today is grip-tastic! We don’t do this much so we want you to have a lot of fun with it. We want you to start at a good challenging weight, then aim for hitting your max on set 3 or 4. Use the last set to deload a bit back to something like your first set. The accessory work today is all for QUALITY – not for speed. Take your time with it.

Hang Power Clean (Every 4:00 for 5 sets 4 Hang power cleans)

*No dropping the bar between reps

Metcon (No Measure)

2. ACCESSORY WORK

NOT for time:

4 Rounds

100ft Double kettlebell front rack walk

0:20/0:20 Side plank

20 Banded good mornings