Ralston Creek CrossFit – CrossFit
COACH AND ATHLETE NOTES:
Starting with the Squat Clean EMOM complex, we want you to focus on proper form. The target weights today assume that everything looks and feels perfect. If things aren’t 100%, feel free to stay light and work on those details. For the WOD, its light, fast, and dirty! We want you to pick a weight that lets you do the first 2 rounds of cleans unbroken. No standing around gasping for air – pick weights that let you keep moving!
1 – Strength (28:00 – 43:00)
E3MOM for 5 Sets
1 Hang squat clean + 1 squat clean
*The first set should be challenging but allow for a build up for at least the first 3 sets. All sets should be at roughly 80%+.
*Perform a set every 3:00. The athlete may drop the bar after the hang squat clean, before performing the full squat clean. The bar should not be on the ground for more than 0:05.
Use a power clean to a front squat as needed.
Metcon (AMRAP – Rounds)
2 – WOD (48:00 – 55:00)
10 Burpees lateral over bar
10 Squat cleans (95lbs/65lbs)
L3 – Rx
L2 – 75/55
L1 – 45/35 hang squat cleans