2/10/2020

Ralston Creek CrossFit – CrossFit

COACH AND ATHLETE NOTES:
5 is an awkward number for HPCs, so make sure you focus on the form of the movement, especially the deeper you get into each set. The 4th and 5th reps are going to be the most likely to have you catch lower or do the “starfish catch” and we want to avoid that at all costs. Lower the weight if you start doing weird things. In the WOD, challenge yourself with a heavier-than-normal HPC. If you have to break the sets of 10 to get that heavy stimulus, that is expected today! So much so, that we want everyone to scale up to a point where they cannot complete 10 unbroken. Our stronger athletes should go Rx+ tp get that same effect.

Warm-up

Warm-up (No Measure)

3 QUICK ROUNDS

50 Single Unders

30 Bicycle Crunches

15 Air Squats

Strength

Hang Power Clean (3×5)

3×5

Hang Power Clean

-12:00 Hard Cap-

(Score is Weight)

Workout

Metcon (Time)

4 ROUNDS FOR TIME

10 Hang Power Cleans (155/105)

25 Sit-ups

60 Double Unders

(Score is Time)

L3 – Rx

L2 – 115/75, 60 Speed Steps

L1 – 75/45, 30 Speed Steps