2/24/2020

Ralston Creek CrossFit – CrossFit

COACH AND ATHLETE NOTES:
Today’s complex is all about technique. Don’t worry about the weight, just the form. The WOD today is insanely grippy, so break as needed to save the grip, but keep moving. You should target finishing under 10-minutes if possible. Those burpees need to be done slowly and steadily to avoid red-lining!

Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

8 Alt. Step-ups

8 Up-Downs

8 Deadlifts

Strength

Metcon (7 Rounds for weight)

EVERY 1:30 FOR 7 SETS

1 Above the Knee Power Clean

+

1 Below the Knee Power Clean

+

1 Power Clean

*Keep weight light to moderate.

(Score is Weight)

Workout

Metcon (Time)

FOR TIME

30 DB Hang Power Cleans (50/35)

-into-

3 ROUNDS

10 DB Box Step-Overs (20″)

10 DB Burpees

-into-

30 DB Hang Power Cleans

(Score is Time)

L3 – Rx

L2 – 35/25, 16″

L1 – 25/15, 12″