2/21/2020

Ralston Creek CrossFit – CrossFit

COACH AND ATHLETE NOTES:
Today should be a fun recovery day to work on the barbell complex combination, and then push the engine with a barbell that gets heavier every round. Listen to your body today: Go light if you feel like it, or go heavy if you want to push hard!

Warm-up

Warm-up (No Measure)

3 ROUNDS (6:00 CAP)

:30 Bike

5 Slam Ball Deadlift

10 Slam Ball G2O

10 Slam Ball Lunges

10 Jumping Squats

Strength

Metcon (Weight)

EVERY 1:30 FOR 6 ROUNDS

3 Deadlift

+

2 Hang Power Clean

+

1 High Hang Power Clean

(Score is Weight)

Workout

Metcon (Weight)

EMOM x 14 MINUTES

MIN 1 – 5 Deadlifts*

MIN 2 – 15/12 Cal Bike

*Deadlift starts moderate then can build every round or every other round.

(Score is weight)

L3 – 15/12

L2 – 12/10

L1 – 8/6