2/11/2020

Ralston Creek CrossFit – CrossFit

COACH AND ATHLETE NOTES:
Just to test your general strength, we are surprising you with Tempo *front squats* today. We haven’t done these in our current strength cycle, so this will be new. You should be plenty strong with these after our last cycle, but be careful to keep those elbows up with that 4-second drop and 2-second pause. It’s going to be spicy! After the Tempo, the front squats n the WOD should be no big deal… weight wise. Plan to break 2-3 times in each set, but make the break as small as you can!

Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

8/6 Cal Row

6 Burpees

4 Alt. Groiners

Strength

Front Squat (5-5-5-5)

5-5-5-5

Tempo Front Squat (4211)

(Score is Weight)

Workout

“FAR FROM HOME” (Time)

FOR TIME

25-20-15

Cal Row

15-20-25

Front Squat (135/95)|(95/65)

10-10-10

Burpees

(Score is Time)
*New NCFIT Classic Workout

L3 – 135/95

L2 – 95/65

L1 – (Drop 5 from every number) 75/55