5/13/19

Ralston Creek CrossFit – CrossFit

COACH AND ATHLETE NOTES:
This WOD has been repeated twice in the Open, and for good reason. This pairing of movements is extremely deceptive. If you aren’t careful, you can get your heart rate peaked in the first 2 minutes, and spend the remaining 8 minutes suffering. Here is the thing – DUs are REALLY HARD when you are gasping for air. You have to pace the snatches to keep your heart rate low so you can move quickly and consistently on the DUs. If DUs aren’t your strength, consider breaking them 15-15 or 10-10-10 from the beginning. The power snatches should be a weight that you can do comfortably in two sets every round. If you are trying to go fast today, try to do the snatches in a narrower stance and don’t move your feet. This will allow faster cycling.

CrossFit Games Open 11.1 and 14.1 (AMRAP – Reps)

10-Minute AMRAP of:

30 Double-Unders

15 Power Snatches, 75# / 55#
L3 – As Rx

L2 – Attempt as RX, or scale DUs to 15

L1 – 50 Speed steps, use weight that allows for 15 reps unbroken, scale to hang PS to maintain form

2. COOL DOWN

5:00 Walk, row, or bike easy

2 Rounds

50 Band pull aparts

1:00/1:00 Lower leg barbell smash