12/6/19

Ralston Creek CrossFit – CrossFit

COACH AND ATHLETE NOTES:
The final 7×5 of the week is… the Push Press! This is NOT a jerk. Maintaining proper form, especially in the later rounds will be difficult if you go too heavy. Scale down the weights if things start to look or feel sketchy. The WOD is designed for you to go unbroken on the barbell and to catch your breath and pace on the UDBJs. You can go really fast on UDBJs, but you need to make sure you aren’t blowing up in the first rounds of 15 and 12. This one is longer than you think it will be!

Warm-up

Warm-up (No Measure)

PARTNER WARM UP

AMRAP x 8 MINUTES

P1: Step Ups → Up-Downs → Box Jumps

P2: 2 ROUNDS

10 Push Press

10 Air Squats

20 Mountain Climbers

Strength

Push Press (5-5-5-5-5-5-5)

EVERY 1:15 x 7 SETS*

5 Push Press

*Start at a light weight a build to a moderate weight.

Workout

Metcon (Time)

FOR TIME

15-12-9-6-9-12-15

Push Press

Up-Down Box Jumps

-15:00 Time Cap-

L3 – 75/55, 24/20

L2 – 55/45, 20/16

L1 – 45/35, 16/12