2/5/2020

Ralston Creek CrossFit – CrossFit

COACH AND ATHLETE NOTES:
In going for your 5RM Deadlift today, these will be faster DLs than we’ve done in a while. Don’t let that increase in speed mean a decrease in your quality. Keep your form top-of-mind today. The WOD is a test of your motor more than anything. Its shorter than it sounds, and will force you to keep fast transitions if you hope to finish under the cap. Everything today should be unbroken, and pick a pace and a weight that lets you maintain that through all 6 rounds.

Warm-up

Warm-up (No Measure)

1 ROUND

10 Up-Downs

20 Lateral Hops Over Bar

10 Alt. Box Step-ups (20)

1 ROUND

10 Up-Downs Over Bar

10 Alt. Box Step-ups (24)

1 ROUND

5 Bar Facing Burpees

10 Box Jumps (24/20)

Strength

Deadlift (5RM)

ON A 15:00 RUNNING CLOCK…

Build to a 5RM Deadlift

(Score is Weight)

Workout

Metcon (Time)

6 ROUNDS FOR TIME

3 Deadlifts (255/175)

6 Bar Facing Burpees

9 Box Jumps (24/20)

-10:00 Hard Cap-

(Score is Time)

L3 – Rx

L2 – 185/125, 20″/16″

L1 – 5RFT: 135/95, 16″/12″