10/30/18

Ralston Creek CrossFit – CrossFit

COACH AND ATHLETE NOTES:
You can’t win this on the first row, but you should go all out on the last one! Pick a weight that you know you can HPS (or HPC if you have shoulder or ability limitations) at least the first 3 rounds unbroken. Try to stay consistent with the T2B, or core-work scale, and break early if you know these tend to “go quick” when you are tired.

Metcon (Time)

1. WOD (30:00-55:00)

For time:

800 meter row

Into:

8 Rounds

8 Hang power snatch

8 Toes to bar

Into:

800 meter run

L3 – 95lbs/65lbs

L2 – Reduce load to achieve 8 reps unbroken each round for Snatches, for T2Bs if you can complete 5 rep or less unbroken, reduce reps to 5 each round

L1 – 6 Snatches @ weight that can be done unbroken, 6 Hanging Knee Raises, 600m on row/run

2. COOL DOWN (55:00 – 60:00)

1:30/1:30 Lat foam roll

Metcon (Time)

Extra Credit:

200 DU, or Speed Steps, for time.