2/18/2020

Ralston Creek CrossFit – CrossFit

COACH AND ATHLETE NOTES:
Today we try to get heavy on the HPC with a focus on keeping that hook grip and the regrip on the way back down. Use that re-hook-grip technique on the WOD to go unbroken on at least the first 2 rounds! Anything after that is just raw willpower because you are going to have to go fast to make it by the end.

Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

30 Mountain Climbers

5/5 DB Deadlifts

5/5 SA DB Bent Over Row

5/5 SA DB Hang Power Clean

Strength

Hang Power Clean (4×3)

4×3

Hang Power Clean

-12:00 Hard Cap-

(Score is Weight)

Workout

Metcon (5 Rounds for time)

EVERY 3:00 FOR 5 ROUNDS

18/14 Cal Bike

12 Hang Power Cleans (135/95)

(Score is Each Round for Time)

L3 – 18/14, 135/95

L2 – 14/10, 95/65

L1 – 8/6, 65/45