3/19/2020

Ralston Creek CrossFit – CrossFit

COACH AND ATHLETE NOTES:
The Power Cleans today are a test of your form and grip. Hold on, and work on getting under the bar and driving your elbows up on each rep! You will have to push harder on the runs than you want to maximize your time on the power cleans. Break the cleans early and often to keep a consistent pace without blowing up.

Warm-up

Warm-up (No Measure)

FOR TIME (6 MIN CAP)

2-3 ROUNDS

100m Run

12 DB Deadlifts

10 DB Bent Over Row

8 DB Hang Muscle Clean

6 DB KB Swings

Strength

Power Clean (5-5-5-5)

5-5-5-5

Power Clean

(Score is Weight)

Workout

Metcon (AMRAP – Reps)

EVERY 3:00 FOR 4 SETS

400m Run

Max Rep Power Cleans (135/95)

(Score is Reps)

L3 – 400m, 135/95

L2 – 300m, 95/65

L1 – 200m, 65/45