2/7/2020

Ralston Creek CrossFit – CrossFit

COACH AND ATHLETE NOTES:
If your form is good today, push the weights and go for something really heavy. For most, the Cleans will be the limiting portion of the strength. If your form needs work, spend the time focusing on that while keeping the weights light-to-moderate. Similarly, the challenge in the WOD today will be keeping large sets on the HPCs. Ideally, you should try to never break on that barbell. Yes, that is going to get extremely uncomfortable. Push yourself today to stay on that bar!

Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

15 Jumping Jacks

10 Air Squats

8 Step-ups

6 Up Downs

Strength

Metcon (Weight)

ON A 12:00 RUNNING CLOCK…

Build to a Heavy Weight of the Complex

1 Deadlift

+

2 Hang Power Cleans

+

3 Front Squats

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 12 MINUTES

3-6-9 and so on…

Hang Power Clean (135/95)

Box Jumps (24/20)

200m Run (Only ONCE)

(Score is Rounds + Reps)

L3 – Rx

L2 – 95/65, 20″/16″

L1 – 75/55, 16″/12″