2/20/18

Ralston Creek CrossFit – CrossFit

COACH AND ATHLETE NOTES:
Days until the OPEN – 2
This is another classic couplet based on Open WOD 17.5. Athletes should strive to replicate rep counts, and scale weight and movement to ensure the fastest and most consistent movement. This means we want 10 unbroken thrusters every round. And we want you to do unbroken jumps every round. Single unders or plate jumps are perfectly fine today. The accessory work today is important and everyone should make the time to approach it with QUALITY in mind, not speed.

Metcon (AMRAP – Rounds and Reps)

1. WOD

AMRAP 7:00 of:

10 Thrusters

35 Double unders

L3 – 95lbs/65lbs

L2 – 75lbs/55lbs, single unders

L1 – 45lbs/35lbs, plate jumps

TRANSITION AND RECOVERY

2:00 Air squats

*Slow and controlled, reps below 50.

1:00/1:00 Lower leg barbell smash

2. ACCESSORY WORK

3 Rounds, NOT for time

12 Dumbbell bench press

20/20 Standing banded oblique twists (mini band)

*Use the heaviest loads possible that are challenging, but doable, for 10 reps unbroken each round.

3. COOL DOWN

1:00/1:00 Banded pec and shoulder stretch

1:00 Hands on box shoulder stretch