12/9/19

Ralston Creek CrossFit – CrossFit

COACH AND ATHLETE NOTES:
Now that you know the routine, we want to go a little heavier than last week. Remember that the rest is never enough, so focus on the form most of all! For the WOD, try to keep the Deadlifts and WBs in 2 sets or less. This should be a fast one without much rest! We want you done in under 12 minutes.

Warm-up

Warm-up (No Measure)

3 ROUNDS

250m/200m Row

10 Wall Ball Deadlifts

10 Wall Ball Front Squats → 10 Wall Ball Thrusters → 10 Wall Balls

Strength

Deadlift (4-4-4-4-4-4-4)

EVERY 1:15 x 7 SETS*

4 Deadlifts

*Start at a moderate weight a build to a moderate-heavy weight.

Workout

Metcon (Time)

3 ROUNDS FOR TIME

10 Deadlifts

25 Wall Balls

500m Row

-14:00 Cap-

L3 – 225/155. 20/14, 500m

L2 – 155/95, 14/10, 400m

L1 – 95/65, 10/6, 300m