11/24/18

Ralston Creek CrossFit – CrossFit

COACH AND ATHLETE NOTES:
The key to success today is to switch often and avoid doing really large sets. Keeping the heart rate low, especially on the early rounds, is important. Pick a partner that you can share a bar with, if possible, and choose weights that allow your team to complete the first 50 in under 8 minutes. The last 50 reps can be completed as singles, or quick doubles, for best results. Find ways to be fast with your transitions today! For scaling, choose weights that allow you to keep moving. For the third set, it should be a weight you KNOW you can do, even when tired.

Metcon (Time)

1. WOD (28:00 – 48:00)

With a partner

For time:

100 Clean and jerks

Reps 1-50: (135lbs/95lbs)

Reps 50-80: (185lbs/125lbs)

Reps 80-100: (205lbs/135lbs)

*1 Person works at a time. Divide the reps in any fashion, but you must complete at the reps at each weight before moving on to the next heavier weight

L3 – Rx

L2 – 80 total (40/20/20)

L1 – 60 total (30/20/10)

2. COOL DOWN (48:00 – 60:00)

2 Sets

1:00 T-spine opener on med ball

10/10 Down dog shoulder circles

Partner core work

5 x 3 Armadillo drill with your partner