12/4/18

Ralston Creek CrossFit – CrossFit

COACH AND ATHLETE NOTES:
Unlike yesterday, this is all about speed and power! Grace should be a sub-5 minute, giving you plenty of time to lower your heart-rate and collect yourself for the 2RM C&J. 2-reps is loose today, simply meaning that you have to do two in :20. But make no mistake – today’s focus is 100% on getting a fast Grace time! Don’t hold back on part 1!

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#
1. WOD, part 1, (35:00-50:00), time includes part 2, keep the clock running until 15:00.

L3 – 135lbs/95lbs

L2 – If you can do 7-10 fast touch & go at Rx weight, use Rx weight, otherwise 115lbs/75lbs

L1 – 75lbs/55lbs

Metcon (Weight)

2. With the clock running from Grace until the 15:00 mark:

Work up to a heavy set for 2 reps on the power clean and jerk. For a set to count both reps must be completed in a 0:20 timeframe.

3. COOL DOWN (50:00 – 60:00)

3:00 Row, bike, jog, or jump rope easy

Lying rear delt + internal/external rotation stretch

2 rounds each arm of:

0:30 Rear delt

0:30 External rotation

0:30 Internal rotation