11/17/18

Ralston Creek CrossFit – CrossFit

COACH AND ATHLETE NOTES:
You are your partner will be moving quickly through each of these movements, so keep the transitions as fast as possible. Partner 1 will do 5 C2B, then partner 2 will do 5 C2B, and then everything else is synchro. Today, that means the bottom and the top of each movement are matched at the same time by both partners.

Metcon (AMRAP – Rounds and Reps)

1.Partner WOD

AMRAP 15:00

5 chest to bar pull-ups each partner

5/5 Synchronized dumbbell hang power snatch (50lbs/35lbs)

15 Synchronized wall ball shots (20lbs/14lbs to 10’/9′ target)

*Dumbbell hang power snatch synchro is being locked out at the top of the movement at the same time. Synchro on the wall ball is at the bottom of the squat and hitting the target at the same time.

L3 – Rx

L2 – Normal Pull-ups, 35lbs/25lbs DB, 14lbs/10lbs WB

L1 – Jumping Pull-ups, 25lbs/15lbs DB, 10lbs/6lbs WB

2. COOL DOWN (45:00 – 60:00)

3:00-5:00 Row, bike, jog, or jump rope easy

3 Rounds, NOT for time:

1:00 Max rep dumbbell floor press

35 Band pull aparts