2/8/19

Ralston Creek CrossFit – CrossFit

COACH AND ATHLETE NOTES:
Today is going to be a different type of WOD. Those 20 seconds of L-sit will humble almost everyone. Each round of power cleans is going to fatigue the mid-line and make holding REALLY difficult. Try to set up an object that your feet stay above in order to provide a tactile standard that you have to maintain. There are many scales for the L-sit, so talk to you coach to find one that is challenging for you and don’t be afraid to scale mid-WOD.

Metcon (Time)

1. WOD

For time:

100 Double unders

Into:

5 Rounds of:

0:20 L-sit, accumulated

10 Power cleans

Into:

100 Double unders

L3 – 155lbs/105lbs

L2 – 100 DUs or 2:30 of attempts, 115lbs/95lbs

L1 – 100 Speed Steps, 7 Power Cleans @ 75lbs/55lbs, :15 tuck sit

2. Cool Down

2 Rounds NOT for time:

1:00/1:00 Lower leg barbell smash

0:30/0:30 Samson stretch

15 slow Banded or Barbell Good Mornings