3/3/2020

Ralston Creek CrossFit – CrossFit

COACH AND ATHLETE NOTES:
Let’s work on hitting a 2RM today, but avoiding the “starfish-clean” that comes along with heavy weights. Keep the feel in a stable position through both movements and use an aggressive shrug. We want you to shoot for EMOM at a minimum today, with more advanced athletes being able to hit twice that speed. Fast transitions are the key to a really good score, and keeping a pace you can maintain.

Warm-up

Warm-up (No Measure)

3 ROUNDS

:30 Air Squats

:30 Burpees

:30 Deadlifts

:15 Rest

Strength

Power Clean (2RM)

ON A 12:00 RUNNING CLOCK…

Build to 2RM Power Clean

*Last seen 11/29/19

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

4 SETS

AMRAP x 3 MINUTES

3 Power Cleans (135/95)

6 Push-ups

9 Air Squats

-Rest 1:00 b/t Sets-

(Score is Rounds + Reps)

L3 – Rx

L2 – 95/65, Knee push-ups

L1 – 65/45, Knee push-ups