11/26/18

Ralston Creek CrossFit – CrossFit

COACH AND ATHLETE NOTES:
Our goal for the first part of today is to focus on form. We want quality snatches and we don’t care about the weight on the bar. Use early-November’s numbers as a baseline if you have them. The WOD is focused on gymnastics volume and speed. Pick scales that allow you to move consistently for the entire 10 minutes. If you can, we prefer more difficult movements and less reps vs. just being a ring-row ninja today. Focus on good form, specifically on those step-ups with knees and shoulder, and try to make your transitions quick.

Power Snatch (EMOM 10:00 2 Power snatch )

*Use between 70-80% of 2 RM from 11/13/2018

Metcon (AMRAP – Rounds and Reps)

2. WOD, PART 2 (45:00-55:00)

AMRAP 10:00

10 Pull-ups

10 Dumbbell box step ups (50lbs/35lbs)

L3 – Rx

L2 – 5 Pull ups, 35/25

L1 – 10 Ring Rows, 25/15

3. COOL DOWN (55:00 – 60:00)

1:30 Prone lat stretch