3/11/2020

Ralston Creek CrossFit – CrossFit

COACH AND ATHLETE NOTES:
Spend extra time focusing on the PC in today’s complex – that’s the main effort here. Slow it down, and focus on moving better. The WOD is challenging with the squats and the calories. The PCs don’t need to be unbroken, so break as needed. The score is completed weight!

Warm-up

Warm-up (No Measure)

AMRAP x 6 MINUTES

8/6 Cal Row

10 Air Squats

6/6 SA Ring Row

Strength

Metcon (6 Rounds for weight)

EVERY 1:30 x 6 SETS

1 Hang Power Clean

+

1 Power Clean

+

2 Front Squats

(Score is Weight)

Workout

Metcon (Weight)

EMOM x 12 MINUTES

MIN 1 – 7 Power Cleans (Athlete Choice)*

MIN 2 – 35 Air Squats

MIN 3 – 16/13 Cal Row

*Power Clean Starts moderate and then can build every round or every other round.

(Score is Weight)

L3 – Rx

L2 – 6 PC, 30 squats, 12/10

L1 – 5 PC, 20 squats, 8/6