6/6/19

Ralston Creek CrossFit – CrossFit

COACH AND ATHLETE NOTES:
Even though it is light, this volume is going to add up. You need to pace the larger rounds to ensure you don’t redline or completely smoke your quads or grip. Try to hit the MUs in 2-3 sets each round. We have lots of scaling options today, but the pulling should be HARD. The Warm-up will show you many scaling options.

Metcon (Time)

1. WOD

For time:

27 Hang squat cleans

9 Ring muscle-ups

21 Hang squat cleans

7 Ring muscle ups

15 Hang squat cleans

5 Ring muscle ups

9 Hang squat cleans

L3 – 95lbs/65lbs

L2 – 75lbs/55lbs, use challenging MU variation from warm-up

L1 – 45lbs/35lbs, Reduce reps for Cleans to 21-15-9-3, use challenging MU variation from warm-up

2. CORE & ACCESSORY WORK

3 Rounds, NOT for time

0:30/0:30 Side plank

15/15 Half kneeling Paloff press

3. COOL DOWN

1:30/1:30 Lat Roll