1/9/19

Ralston Creek CrossFit – CrossFit

COACH AND ATHLETE NOTES:
The Squats today are an odd rep scheme designed to get you to go heavier than you want. We want each of these to be heavy and challenging, so warm up enough before you start. The WOD is a near-full-sprint effort. There will be a 6-min Cap, with no part taking more than 3 minutes. Scale your reps, weight, and distance to fit those times, while still allowing you to stay moving the entire time. Try to plan for an unbroken 50!! Plan for multiple heats on the WOD given our number of rowers.

Back Squat (6-6-3-2)

*Perform a set every 4:00

*All sets should be challenging but allow for a build up to a near max on the 2 rep set.

Metcon (Time)

2. WOD (~10:00)

For time:

50 Wall ball shots (20lbs/14lbs)

500-meter row

*If needed run heats starting a new group every 3:00.

3. Cool Down (7:00)

3:00 Walk, row, or bike easy

1:00/1:00 Couch stretch