10/1/18

Ralston Creek CrossFit – CrossFit

COACH AND ATHLETE NOTES:
Today is going to challenge your ability to work hard when you’re already tired. No one expects you to actually finish Grace. To be perfectly honest, if you make it halfway through, you’re winning at life! Scale the running so you have at least two minutes to work on the barbell in the first round, and then feel it out from there. Try to choose a barbell weight that you would actually use for Grace, don’t skimp out just because you know you’re going to have run first.

Metcon (AMRAP – Reps)

OH SO FUN! (30:00 – 55:00)

TIPS

On a clock that runs for 25:00:

0:00-10:00

Run 1 mile

with time remaining

Attempt “Grace” – 30 clean and jerks

10:00-12:00 Rest

12:00-19:00

Run 800 meters

Max rep cluster

19:00-21:00 Rest

21:00-25:00

Run 400 meters

Max rep power clean

*Leaderboard is all reps completed of Grace, clusters and cleans.

L3 – 135lbs/95lbs

L2 – 115lbs/75lbs

L1 – Run 1200/600/300m, 95lbs/65lbs or load that allows for consistent singles to be done safety

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