2/14/2020

Ralston Creek CrossFit – CrossFit

COACH AND ATHLETE NOTES:
Tempo Bench… will be hard. Focus on stable movement and don’t get too heavy with the weight until everything moves smoothly. For the WOD, all we scale is the DB weight, and all movements should be completed unbroken. If you have to break the movement, you are missing the point, so drop the weight and keep moving!

Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

:30 Bike

3 SA DB Strict Press + 3 Push Press (R)

3 SA DB Strict Press + 3 Push Press (L)

12 BW Lunges

Strength

Bench Press (5-5-5-5)

5-5-5-5

Tempo Bench Press (3211)

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 14 MINUTES

12/10 Cal Bike

10 SA DB Push Jerk (R) (50/35)

12 SA DB FR Lunge (R)

10 SA DB Push Jerk (L)

12 SA DB FR Lunge (L)

(Score is Rounds + Reps)

L3 – Rx

L2 – 35/25

L1 – 25/15