3/13/2020

Ralston Creek CrossFit – CrossFit

COACH AND ATHLETE NOTES:
First 8-6-4 is to get your low-back and legs ready, the second 8-6-4 is to put increase the weight and find some struggle. The WOD is a bit deceptive. The sets will last longer than you want, and the weights start to really add up. L3 should only be attempted if you are really good at T2B. All athletes can scale to situps as needed if you reach failure of the T2B or V-ups.

Warm-up

Warm-up (No Measure)

AMRAP x 6 MINUTES

8 Barbell Good Mornings

8 Kipping Swings

8 V-ups or Tuck-ups

8 Barbell RDLs

Strength

Sumo Deadlift (8-6-4-8-6-4)

8-6-4-8-6-4

Sumo Deadlift*

*Second set of 8-6-4 should be heavier than your first set of 8-6-4

(Score is Weight)

Workout

Metcon (3 Rounds for time)

3 SETS

12-10-8

Deadlifts (185/125)

Toes 2 Bar

-1:30 Rest b/t Sets-

(Score is Each Set for Time)

L3 – 185/125, T2B

L2 – 135/95, Full V-Ups

L1 – 95/65, Abmat-Situps