11/21/18

Ralston Creek CrossFit – CrossFit

COACH AND ATHLETE NOTES:
Spoiler alert – today’s WOD is designed to be much more mentally challenging than physically demanding. Yes, everything is from the floor. Yes, you are going to switch legs on EVERY split jerk. Yes, you are going to swap your weights on EVERY transition. And yes, it’s going to start to piss you off. Pick weights on the Jerk that allow you to have no more than 1 break, but just remember you have to clean it every time, so lighter and unbroken might be better. The DLs should strive to be unbroken every round. Use the transitions to catch your breath, and try to develop a system for fast loading/deloading of the bar. Lastly, if you are working on your strict pull ups, or gaining pull up volume, make sure you do the cooldown work!

Metcon (Time)

1. WOD (33:00 – 48:00)

For Time:

50/40 Calorie row or air bike

into:

5 Rounds

8 Split jerks, alternating lead leg on the split each rep

8 Deadlifts

*Use one barbell and adjust weights for each movement.

L3 – 185lbs/125lbs Jerk, 275lbs/185lbs DLs

L2 – 135lbs/95lbs Jerk, 225lbs/135lbs DLs

L1 – Use loads for each movement that allows for 8 reps unbroken on each round

2. COOL DOWN (48:00 – 60:00)

4 Sets:

5-10 Unbroken top half pull ups

*Modify with a band or have a partner spot the toes.

1:30/1:30 foam roll lats