10/16/18

Ralston Creek CrossFit – CrossFit

COACH AND ATHLETE NOTES:
Today is a day where everyone scaling is a good thing. We want hard pushes on the first part of the WOD, where you need one or two breaks for each set. The farmer carry is designed to be pretty heavy. For the second half, we just want hard pulls. Slow and controlled ring rows, or even Pull-up negatives would be a great option for scaling. The DUs should take no more than 2 min each round.

Metcon (Time)

1 – WOD (22:00 – 45:00)

For time:

21-15-9

Deficit handstand push-up (4/3″)

*100-ft Kettlebell farmers carry after each round (70lbs/53lbs)

At the 12:00 mark:

For time:

15-12-9

Weighted pull-up (45lbs/35lbs)

*100 Double unders after each round

*Leaderboard total time without rest.

L3 – Rx

L2 – HSPU, 53/35 – Strict Pullups, 50 DUs

L1 – HRPU, 35/25 – Slow Ring Row, 50 speed steps

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