12/20/18

Ralston Creek CrossFit – CrossFit

COACH AND ATHLETE NOTES:
Snatch Balance and OHS aren’t movements we are used to doing lately. Use the first part of today’s WOD as a teaching and technique building time. The second part should build on the movements even more and push the limits of your technique at a challenging weight for you. Overhead movements can be awkward for some, and that is ok! We want to push into that awkward cave today to help you grow! The only athletes that shouldn’t be doing the Rx movements are those with shoulder injuries or physical limitations that prohibit going overhead. Leave your egos at the door today.

1 Snatch balance + 3 overhead squats (Every 2:30 for 5 sets)

*If you have an injury or shoulder issue, modify to 1 hang-power clean and 3 front squats.

Hang Squat Snatch (Every 2:30 for 5 sets 2 Hang squat snatch )

*If you have an injury or shoulder issue, modify to 2 hang squat cleans

Metcon (No Measure)

3. COOL DOWN (55:00 – 60:00)

50 Banded good mornings