1/6/20

Ralston Creek CrossFit – CrossFit

COACH AND ATHLETE NOTES:
For our strength today we are focusing on the hip-contact fundamentals of the Hang Power Clean. Weight doesn’t really matter today, just making hip contact when the bar is ‘heavy enough.’ For the WOD, its a sprint today. The Cap is there to keep you from crashing, but everyone should scale to finish well under the cap. You should be completely out of breath on this one: Think “Fran-Lung!”

Warm-up

Warm-up (No Measure)

AMRAP x 6 MINUTES

6/4 Cal Bike

8 Ring Rows

10 Jumping Air Squats

Strength

Metcon (Weight)

EVERY 1:15 x 7 SETS*

1 High Hang Power Clean

+

2 Hang Power Clean

*Keep loading light-moderate.

(Score is Weight)

Workout

Metcon (Time)

5 ROUNDS FOR TIME

10/8 Cal Bike

8 Hang Power Clean (95/65)

6 Pull-ups

-8:00 Hard Cap-

(Score is Time)

L3 – Rx

L2 – 8/6, 75/55, Ring Rows

L1 – 6/4, 55/45, Jumping Pullups