2/12/2020

Ralston Creek CrossFit – CrossFit

COACH AND ATHLETE NOTES:
We’ve got two interesting pairings of skills today with the Push Press. First, we work on cycling high-volume, low weight reps with the 3×10, and in the WOD we switch to lower-volume, high weight reps. Each will help develop a different skill and has to be approached differently. The EMOM is just a vehicle to help you train the PP reps, so use the time to focus on developing that skill, and don’t worry much about the BJ height or reps: those are just a heart-rate-jumper!

Warm-up

Warm-up (No Measure)

3 ROUNDS

200m Run

10 DB Goblet Box Step-Overs

7/7 DB Strict Press

5 Burpees

Strength

Push Press (10-10-10)

10-10-10

Push Press

(Score is Weight)

Workout

Metcon (No Measure)

EMOM x 12 MINUTES

MIN 1 – 5 Push Press (155/105)

MIN 2 – 15 Box Jumps Overs (24/20)

(No Measure)

L3 – Rx

L2 – 115/75, 12 BJ @20″/16″

L1 – 75/55, 10 BJ @16″/12″