12/7/18

Ralston Creek CrossFit – CrossFit

COACH AND ATHLETE NOTES:
Normal Tabata workouts already tax your stamina, but add a barbell in!? Yep – It is gonna get spicy! You want the barbell loads to be on the very-light side, so you can ratchet up the intensity without worrying about reaching failure. For the Jerks, a score of 8 would be awesome. You want to try and get 3-5 a round for the pullups, and at least 5 legit push ups each round. Your shoulders will be smoked when you start the snatches, so consider multiple small sets each round.

Metcon (AMRAP – Reps)

1. WOD (28:00 – 53:00)

Tabata push jerk

3:00 Rest

Tabata chest-to-bar pull-up

3:00 Rest

Tabata push-up

3:00 Rest

Tabata hang power snatch

*Record total reps overall as your score, and then total reps for each movement in your notes if you’d like

L3 – 95lbs/65lbs

L2 – 75lbs/55lbs, optional jumping C2Bs and box push-ups

L1 – Light load, Jumping C2Bs, Box push-ups

2. COOL DOWN (53:00 – 60:00

1:00/1:00 Banded shoulder stretch

1:00/1:00 Foam roll lats