3/16/2020

Ralston Creek CrossFit – CrossFit

COACH AND ATHLETE NOTES:
Similar to last week’s SDL, we hit a double-set of 6.4.2, with the goal of getting heavier on the second set for all reps. We aren’t looking for 2RM, but it should be heavy to prime your body for the WOD. Everyone gets to do 20/15 calories today (you’re welcome) but scale the weights so you can complete the DLs on each set in no more than 3 sets, and the Renegade Rows with one break.

Warm-up

Warm-up (No Measure)

:20 ON / :10 OFF x 9 SETS

MVMNT 1 – Mountain Climbers

MVMNT 2 – DB Deadlifts

MVMNT 3 – DB Bent Over Rows

Strength

Sumo Deadlift (6-4-2-6-4-2)

6-4-2-6-4-2

Sumo Deadlift*

*Second set of 6-4-2 should be heavier than your first set of 6-4-2

(Score is Weight)

Workout

Metcon (Time)

2 ROUNDS FOR TIME

30 Deadlifts (185/125)

20/15 Cal Bike / Row

10 DB Renegade Rows (40/30)

(Score is Time)

L3 – 185/125, 40/30

L2 – 135/95, 25/15

L1 – 95/65, 20/15