11/25/19

Ralston Creek CrossFit – CrossFit

COACH AND ATHLETE NOTES:
2RM bench press to start is a good time to play with heavier weights than you are used to. You should get 2-3 really heavy attempts in the time allotted today, with a few warmup sets to prime the system. The WOD requires very sprint-like efforts, and we want to target having about 30-45 seconds of rest each round. If that starts to fall off at the end, that’s cool, but keep the intensity high!

Warm-up

Warm-up (No Measure)

4 ROUNDS

25 Single Unders

10 Push-ups

25 Single Unders

15 Russian KBS

Strength

Bench Press (2RM)

ON A 14:00 RUNNING CLOCK…

Build to a 2RM Bench Press

Workout

Metcon (5 Rounds for time)

EVERY 2:00 FOR 5 ROUNDS

10 Deficit Push-up*

12 Russian KBS

30 Double Unders

*Use DB to create deficit

L3 – Deficit PU, 53/35, DU

L2 – Normal PU, 35/25, SS

L1 – Knee Pushups, 25/15, 15 SS