11/27/19

Ralston Creek CrossFit – CrossFit

COACH AND ATHLETE NOTES:
We start with 4×5 Deadlift, with the goal of discovering a weight that you cannot do in the WOD. Then we want you back off, just a little, for your WOD weight. The hardest part of today’s WOD should be finishing the ‘cardio’ with enough time left over to hit the 5 heavy deadlifts. You can also think of today as a “buy-in” for all the food you are going to eat for Thanksgiving! If you know you are going to eat 3-4 pies by yourself (like Kyle plans too), L3 is what you should be striving for! 🙂 Adjust as needed.

Warm-up

Warm-up (No Measure)

4 ROUNDS

10/8 Cal Row

10 KB Deadlifts

10 Step-ups

Strength

Deadlift (5-5-5-5*)

5-5-5-5*

Deadlift

*Build up to and past your workout weight.

Workout

Metcon (Weight)

EMOM x 15 MINUTES

MIN 1 – 15/12 Cal Row

MIN 2 – 5 Deadlifts (AHAP)

MIN 3 – 15 Box Jump Overs (24/20)

L3 – 15/12, 15x(24/20)

L2 – 10/8, 10x(20/16)

L1 – 6/5, 8x(16/12)
Score is weight on the DL.