12/12/18

Ralston Creek CrossFit – CrossFit

COACH AND ATHLETE NOTES:
Part 1 today is all about getting your system ready to move. No failed reps, and build up quickly to “heavy-ish” weights. Keep the movements and transitions as smooth as you can. For Part 2… just know your legs are gonna hurt. A lot. We want to focus on trying to get unbroken sets on the squats. The weight is supposed to be on the lighter side, so you can continue moving quickly, even on round 3. If classes are larger, be prepared for some modification on the Rowing!

Hang squat clean + squat clean + front squat (Every 1:30 for 7 sets)

WOD, part 1 (22:00-33:00)

Metcon (Time)

2. WOD (40:00 – 52:00)

3 Rounds for time of:

15 Front squats

15 Jumping air squats

15/12 calorie row or bike

*Rest 1:00 between rounds

L3 – 115lbs/75lbs

L2 – 95lbs/65lbs, cap row at 1min

L1 – 10 FS at 95lbs/65lbs, 10 Jumping Air Squats, 10/7 cal row

3. COOL DOWN (52:00 – 60:00)

2 Sets each leg of lower body stretch sequence

0:30 at each:

Spiderman lunge

Straighten front leg

Hands to the outside