12/5/18

Ralston Creek CrossFit – CrossFit

COACH AND ATHLETE NOTES:
Today’s WOD is very “Nancy-esqe” with the running and OHS, but those T2B are going to really stress out your midline. Don’t underestimate how taxed you will feel on round 4 and 5. Choose a weight that lets you complete all OHS unbroken, and T2B reps or scales that let you finish each round of them in under 1 minute. Fast transitions are the key to a fast time today.

Metcon (Time)

1. WOD (30:00 – 45:00)

5 Rounds for time:

200 meter Run

15 Toes to bar

15 Overhead squats

L3 – 115lbs/75lbs OHS

L2 – 10 T2B, 95lbs/65lbs OHS

L1 – 10 T2KB, 10 OHS @ weight you can complete unbroken

2. BAR MUSCLE UP SKILL (45:00 – 60:00)

3 Rounds NOT for time:

10 Plate Turn overs

10 Heel taps onto plates

10 Banded BMU compressions