2/12/19

Ralston Creek CrossFit – CrossFit

COACH AND ATHLETE NOTES:
Two parts today – For part 1, focus on form. Increasing the load on the second ladder is hard and takes mental strength. On part 2, we want you to pick weights that make it really hard to complete a set unbroken.

Back Squat (4 – 3 – 2 – 4 – 3 – 2)

*Perform a set every 4:00. The second wave of 4-3-2 should be heavier than the first wave of 4-3-2. Newer athletes should keep the loading light and focus on technique

Metcon (No Measure)

2. CORE AND POSTERIOR CHAIN WORK

3 Rounds NOT for time:

8/8 Landmine single leg deadlift

15 Weighted sit-ups

Then,

10 – 10 – 10

Back extensions on the GHD, or 2-second superman holds.