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.
1. WOD (30:00-55:00)
800 meter row
8 Hang power snatch
8 Toes to bar
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
200 DU, or Speed Steps, for time.