Ralston Creek CrossFit – CrossFit

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!

Metcon (Weight)

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)

AMRAP 7:00

10 Burpees lateral over bar

10 Squat cleans (95lbs/65lbs)

L3 – Rx

L2 – 75/55

L1 – 45/35 hang squat cleans

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