3/17/2020

Ralston Creek CrossFit – CrossFit

COACH AND ATHLETE NOTES:
No Tempo?! Just time to GET HEAVY today to look for a new 5RM!! We’ve been working for a while on this, so hold good form and lets put some uncomfortable weights on the bars! The WOD today is designed to make you really consider each rep. The weights should be heavier than you want, and the boxes higher than you want. Nothing today is intended to be easy, fast, or unbroken.

Warm-up

Warm-up (No Measure)

AMRAP x 2 MINUTES

20 Jumping Jacks

8 Box Step-ups

-:30 Rest-

AMRAP x 2 MINUTES

20 Mountain Climbers

10 Russian KBS

-:30 Rest-

AMRAP x 2 MINUTES

5 Box Jumps

10 Air Squats

Strength

Front Squat (5RM)

ON A 15:00 RUNNING CLOCK…

Build to a 5RM Front Squat

(Score is Weight)

Workout

“THE HULK” (AMRAP – Rounds and Reps)

AMRAP x 12 MINUTES

5 Front Squats (185/125)|(135/95)

7 Box Jumps (30/24)

10 KB Swings (70/53)|(53/35)

(Score is Rounds + Reps)
*New NCFIT Classic Workout

L3 – 185/125, 30/24, 70/53

L2 – 135/95, 24/20, 53/35

L1 – 95/65, 20/16, 35/25