6/20/18

Ralston Creek CrossFit – CrossFit

COACH AND ATHLETE NOTES:
Front Squats all day! The purpose is to get a super heavy single in the middle, and then target being heavier on the second set of everything than you did on the first. Spend the 5-down-to-2 working form, technique, and position, then go strong on the 2-up-to-5!

Front Squat (5 – 4 – 3 – 2 – 1 – 2 – 3 – 4 – 5)

1. WOD (23:00-53:00)

5 – 4 – 3 – 2 – 1 – 2 – 3 – 4 – 5

Front Squat

*Perform a set every 3:00 for the 9 sets.

**Leaderboard the set of 1.

***The first set of 5 should allow for a gradual build up in load through the set of 1. After hitting the heavy single the remaining sets should decrease in load. The sets of 2-3-4-5 should be heavier than the initial 5-4-3-2 rep sets.

2. CORE ACCESSORY (53:00 – 60:00)

3 Sets

20/20 Dumbbell side bends

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