3/25/19

Ralston Creek CrossFit – CrossFit

COACH AND ATHLETE NOTES:
Today is a sort-of-Hero WOD dedicated to US Navy Chiefs everywhere. The structure of this WOD makes it especially challenging in the later rounds. We want everyone to set a goal of getting 3 cycles each round. Faster Athletes should be in the 5+ range. Scale weights and movements to achieve that number, but try not to scale the rep-count. This is a WOD where we want you to go out pretty hard from the beginning. Use the rest to recover, and then hit it hard again. We log the total reps completed in all rounds. The key to a high score is to make super fast transitions.

The Chief (AMRAP – Rounds)

Max rounds in 3 minutes of:

3 Power Cleans, 135#/95#

6 Push-ups

9 Squats

Rest 1-minute.

Repeat for a total of 5 cycles
*Compare to 7/25/18

L3 – As Rx

L2 – 95/65, 3 Push-ups, 9 Air Squats

L1 – Med-Ball Cleans, 3-5 Sling-shot Push-ups, 6 Air squats *focus on technique over speed

Squat Clean

Metcon (No Measure)

3. COOL DOWN

1:30/1:30 Banded supine hamstring stretch

1:00/1:00 Banded lat stretch