12/19/19

Ralston Creek CrossFit – CrossFit

COACH AND ATHLETE NOTES:
Since its only 3 reps per set, let’s try to push the 6th and 7th sets to a heavier bar than you want. Try to get outside your comfort-zone when tired. The WOD has 2 minutes of gotta-do-it work, followed by the pushups that actually count for your score today. Pace the first two minutes of each round to avoid blowing-up, and then be strategic with the Pushups! The PP bar will feel heavier than you want, but the goal is to get all 10 reps unbroken each round.

Warm-up

Warm-up (No Measure)

AMRAP x 6 MINUTES

8/6 Cal Bike

5/5 DB Strict Press

10 Face Pulls

20 Mountain Climbers

Strength

Push Press (3RM)

EVERY 1:15 x 7 SETS*

3 Push Press

*Start at a moderate-heavy weight a build to a 3RM.

Workout

Metcon (AMRAP – Reps)

EMOM x 15 MINUTES

MIN 1 – 15/12 Cal Bike

MIN 2 – 10 Push Press (135/95)

MIN 3 – :40 MAX Push-ups

L3 – 15/12, 135/95, :40

L2 – 12/10, 95/65, :30

L1 – 8/6, 75/55, :20
Score is total push-ups