12/12/19

Ralston Creek CrossFit – CrossFit

COACH AND ATHLETE NOTES:
Today’s WOD is all about shoulder fatigue and grip! This one is long and gives our more experienced athletes an opportunity to step on the gas for a great time, while those athletes that need work on pulling can work it in along with the WOD. When you get to that last row… you need to try and pull the chain off!!

Warm-up

Warm-up (No Measure)

3 ROUNDS

:30 Easy Row → :30 Moderate Row → :30 Hard Row

10 DBL KB Sumo Deadlifts →10 DB KB SDLHP → 10/10 SA RKBS

:30 Deadhang → 10 Scap Pull-ups → 10 Ring Rows

:30 Hollow Hold → 10 Hollow Rocks → 10 Supermans

Strength

Metcon (Weight)

EMOM x 8 MINUTES

MIN 1 – 5 Kipping Pull-ups or 3 x 2-for-1s*

MIN 2 – 5 DBL KB Cleans

*2-for-1 is 2 Kip Swings + 1 Pull-Up
Score is weight on the cleans.

Workout

Metcon (Time)

FOR TIME

20/15 Cal Row

15 Pull-ups

20 DBL KB Cleans (35/26)

15 Pull-ups

20/15 Cal Row

-Rest 2:00-

Repeat!

L3 – Pull-Ups, 35/26

L2 – Ring Rows, 25/15

L1 – Jumping Pullups, 15/10