2/17/2020

Ralston Creek CrossFit – CrossFit

COACH AND ATHLETE NOTES:
Keep working on your form for the tempo bench press today. Our goal is to get some volume under us this week in prep for getting heavier in the weeks to come. The WOD weight should allow you to go unbroken on every round with the SDHP, so don’t go so heavy that you have to break. Try to treat every AMRAP like an EMOM, or try to get one more round in each new AMRAP.

Warm-up

Warm-up (No Measure)

1 ROUND

15 KB Deadlift

10 Up-Downs

5 Inchworm + Push-up

into…

1 ROUND

12 KB High Pull

8 Burpees

4/4 Reverse Lunges

into…

1 ROUND

10 KB SDHP

5 Push-ups

Strength

Bench Press (5-5-5-5)

5-5-5-5

Tempo Bench Press (2211)

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 5 MINUTES

10 KB Sumo Deadlift High Pull (53/35)

10 Push-ups

-1:00 Rest-

AMRAP x 4 MINUTES

8 KB Sumo Deadlift High Pull (53/35)

8 Up-Downs

-1:00 Rest-

AMRAP x 3 MINUTES

6 KB Sumo Deadlift High Pull (53/35)

6 Burpees

(Score is Rounds + Reps)

L3 – Rx

L2 – 35/25

L1 – 25/15