2/28/2020

Ralston Creek CrossFit – CrossFit

COACH AND ATHLETE NOTES:
You should be able to add a bit of weight today, compared to last week’s set of 8. Focus on driving through the hell on the press, and not rebending the legs AT ALL! The WOD is a 2-part challenge today. Use the first part to get used to the pacing and cycling the barbell. Save a little in the tank on the first part, and don’t sprint it. The second part is about maintaining an aggressive pace when the weight gets heavier, AND the box is taller. And let me tell you… you will NOT want that box to be taller.

Warm-up

Warm-up (No Measure)

EMOM x 6 MINUTES

Min 1 – Slow Scap Push-ups

Min 2 – Lunges

Min 3 – Push-ups (21X1)*

Min 4 – Step-ups

Min 5 – Burpees

Min 6 – Box Jumps**

Strength

Push Press (6-6-6)

6-6-6

Push Press

(Score is Weight)

Workout

Metcon (Time)

FOR TIME

15-12-9

Push Press (95/65)

Box Jumps (24/20)

-Rest 2:00-

9-12-15

Push Press (115/75)

Box Jumps (30/24)

(Score is Time)

L3 – Rx

L2 – 65/45, 20″/16″, 95/65, 24″/20″

L1 – 45/35, 16″/12″. 65/45. 20″/16″