2/20/2020

Ralston Creek CrossFit – CrossFit

COACH AND ATHLETE NOTES:
Are you ready to put your shoulders through their paces today?? Cuz we are gonna do it! 8 is a weird number, so don’t be afraid to experiment with some weights and build up. On the WOD, we want a fast pace for the rowing and running today. Its the only time your legs have to work hard, so use them up! We want big sets on the pullups and push press. Today it’s ok to try for big sets early, even if you end up breaking more later.

Warm-up

Warm-up (No Measure)

1 ROUND

P1: 200m Run

P2: Row (run is timer)

*alternate P1 and P2

Into…

1 ROUND

5/5 SA Ring Rows

5/5 SA Strict Press

10 Groiners

Into…

1 ROUND

5/5 SA Ring Row

5/5 SA Push Press

10 Up-Downs

Strength

Push Press (8-8-8)

8-8-8

Push Press

(Score is Weight)

Workout

Metcon (Time)

FOR TIME

750m/500m Row

-into-

4 ROUNDS

12 Push Press (115/75)

12 Pull-ups

-into-

800m Run

-16:00 Time Cap-

(Score is Time)

L3 – 12 reps 115/75

L2 – 500/400m, 10 reps 77/55, 600m

L1 – 400/250m, 12 reps 45/35, jumping PU, 400m