12/10/19

Ralston Creek CrossFit – CrossFit

COACH AND ATHLETE NOTES:
Again, slightly heavier than last week on the weights. The WOD is similar to a “death-by” – it starts VERY easy, then gets much harder. The later rounds will challenge your will-power once you’ve already done 63 of each movement and still have 21 to go!

Warm-up

Warm-up (No Measure)

AMRAP x 6 MINUTES

30 Mountain Climbers

:30 Hollow Body

15 Slam Balls

:30 Plank Hold

Strength

Push Press (4-4-4-4-4-4-4)

EVERY 1:15 x 7 SETS*

4 Push Press

*Start at a moderate weight a build to a moderate-heavy weight.

Workout

Metcon (Time)

FOR TIME

3-6-9-12-15-18-21

Push Press (95/65)

Slam Ball (30/20)

L3 – 95/65, 30/20

L2 – 75/55, 20/10

L1 – 55/45, 10/6 Med Ball