3/5/2020

Ralston Creek CrossFit – CrossFit

COACH AND ATHLETE NOTES:
Its been a while since we hit the Sumo Deadlift, so pay attention to generating your power from the legs to initiate the drive! Ideally, today’s WOD is unbroken for everyone. We want to keep the pace quick for the entire 15 minutes, so pick weights that will support you finishing each round in 2-3 minutes.

Warm-up

Warm-up (No Measure)

FOR TIME (5 MINUTE CAP)

1 ROUND

100m Run

10 KB DL

10 KB High Pull

10 Wall Ball Front Squat

1 ROUND

100m Run

10 KB SDHP

10 Wall Ball Thrusters

10 Step-ups

Strength

Sumo Deadlift (10-8-6-4)

10-8-6-4

Sumo Deadlift

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 15 MINUTES

200m Run

12 Wall Balls (20/14)

12 Sumo Deadlift High Pulls (95/65)

12 Box Jumps (24/20)

(Score is Rounds + Reps)

L3 -Rx

L2 – 14/10, 75/55, 20/16

L1 – 10/6, 45/35, 16/12