3/18/2020

Ralston Creek CrossFit – CrossFit

COACH AND ATHLETE NOTES:
Let’s get heavy on the Push press today, but don’t let your form suffer. We want challenging sets, but not “goodbye spine!” level-heavy. Just enough to force you to really concentrate. We want everyone to target finishing each set in 3 minutes or less.

Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

10 Up-Downs

8 Ring Rows

6 Barbell Strict Press

Strength

Push Press (6-4-2-6-4-2)

6-4-2-6-4-2

Push Press*

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

(Score is Weight)

Workout

Metcon (4 Rounds for time)

4 SETS

10 Push Press (115/75)

10 Burpee Pull-up

12/10 Cal Row

-Rest 1:00 b/t Sets-

(Score is Each Set for Time)

L3 – 115/75, 12/10

L2 – 95/65, Burpee Ring Rows, 10/8

L1 – 65/45, Burpee Ring Rows, 8/6