5/11/19

Ralston Creek CrossFit – CrossFit

COACH AND ATHLETE NOTES:
Try to pick a partner that plans to do the same weight as you, then you only need a single KB for the both of you. You get some build in rest with your partner, so each effort should be maximal, and feel like a sprint. Round 1 is going to feel awesome. Round 3… not so much. Be aware of your midline, and avoid twisting or getting sloppy. If we run out of KBs, you can explore sandbags today as a good scale. We will finish with some partner rowling. Fun stuff!

Metcon (Time)

1. Partner WOD, 3 Rounds for time:

Partner 1: 20 Single arm kettlebell cleans, right

Partner 1: 50ft. Single arm kettlebell front rack walk, right

Partner 2: 20 Single arm kettlebell cleans, right

Partner 2: 50ft. Single arm kettlebell front rack walk, right

Partner 1: 20 Single arm kettlebell cleans, left

Partner 1: 50ft. Single arm kettlebell front rack walk, left

Partner 2: 20 Single arm kettlebell cleans, left

Partner 2: 50ft. Single arm kettlebell front rack walk, left

L3 – 53lbs/36lbs

L2 – 36lbs/24lbs

L1 – Reduce reps to 10 KB cleans, use a weight that can be done UB

2. COOL DOWN

NOT for time

“Rowling” Game – Partner Style

On a rower set to count up from 0 meters: Row 100 meters

*Penalty for every 1 meter over/under 100m, both partners perform 1 NO PUSH-UP BURPEE.

*”Rowl” 10 frames each person.

*Do no more than 5 no push-up burpees on any frame.