12/27/19

Ralston Creek CrossFit – CrossFit

COACH AND ATHLETE NOTES:
Our strength today is to work on stabilizing our midline under load, and when our shoulders are fatigued. For the WOD, all KB movements should be unbroken for the entire time, no compromising on this! The Box Jump Overs are your only chance for ‘recovery’ so pace those to allow you to move quickly and unbroken on the Weighted movements.

Warm-up

Warm-up (No Measure)

2 ROUNDS (8 MINUTE CAP)

200m Run

20 Alt Shoulder Taps

10 Alt Step-ups

THEN…

2 ROUNDS

30 Single Unders

5/5 SA KB Deadlifts

5/5 SA RKB Swings

5/5 SA KB BOR

Strength

Metcon (Weight)

EMOM x 9 MINUTES

MIN 1 – :40 SA KB OH Hold Right (53/35)

MIN 2 – :40 SA KB OH Hold Left

MIN 3 – :40 Double Unders

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP X 12 MINUTES

100m 2xDB/KB Farmers Carry

15 2xDB/KB Deadlifts

15 Box Jump Overs

L3 – 53/35, 24/20

L2 – 35/25, 20/16

L1 – 25/15, 16/12