12/24/18

Ralston Creek CrossFit – CrossFit

COACH AND ATHLETE NOTES:
Only 2 classes today, 5am and 9am!!
Today we perform the classic slog-fest of the barbell 12-days. This WOD is long, usually taking athletes 40 minutes, +/- 10 min. Make sure you don’t go out of the gate too fast, or you will spend at least half an hour paying for it. Take breaks as needed, and be smart, taking a break at 7 squat cleans means you can jump right into thrusters… etc.
HAPPY HOLIDAYS RCCF!!!

Metcon (Time)

1. 12 DAYS OF CHRISTMAS – Barbell Style

1 deadlift

2 hang power cleans

3 front squats

4 shoulder press

5 back squats

6 push press

7 thrusters

8 squat cleans

9 push jerk

10 hang power snatches

11 overhead squats

12 sumo deadlift high pulls

L3 – 95/65

L2 – 75/55

L1 – 45/35 – or a sandbag, MedBall, KB, DB, or any other object you can do everything with.

3. COOL DOWN

30 ATYT

1:00/1:00 Barbell Quad Roll

2:00 Wal Ball T-spine opener