2/6/2020

Ralston Creek CrossFit – CrossFit

COACH AND ATHLETE NOTES:
Don’t go super heavy today, but focus on BP form and using today’s strength as a de-load from the previous 3 days of 5RMs. On the EMOM, the Calories become the real challenge. We still want to try and keep a 40/20 work/rest ratio, and that is going to get real hard by the end. Don’t be afraid to scale down the weights or reps mid-WOD, as this one is just for completion. Get a good WOD in today, but don’t race or crush your soul to do it.

Warm-up

Warm-up (No Measure)

2 ROUNDS

:30 Bike

:30 Lunges

7/7 SA DB DL

5/5 SA DB Swing

3/3 SA DB Press

Strength

Bench Press (10-10-10)

10-10-10

Bench Press

(Score is Weight)

Workout

Metcon (No Measure)

EMOM x 12 MINUTES

MIN 1 – 22 Bodyweight Forward Lunges

MIN 2 – 15/12 Cal Bike/Row

MIN 3 – 20 Alt. DB Snatch (50/35)

(No Measure)

L3 – Rx

L2 – 20 lunges, 12/10 Cal, 16 Snatch 30/20

L1 – 16 Lunges, 8/6 Cal, 12 Snatch 20/15