7/11/18

Ralston Creek CrossFit – CrossFit

COACH AND ATHLETE NOTES
Today is just about consistent movement. We are going to wear out your low back and midline today. Everyone should adjust the weights to match their ability. Ensure that the first round can be completed unbroken for each movement. Fast athletes can go sub-6 today, and no one should get over 12. If classes are large be mentally prepared to share bars or to have WOD modifications in rounds and reps.

Metcon (Time)

1. WOD (39:00 – 51:00)

15-12-9-6-3

Back squat

Deadlift

L3 – 205lbs/135lbs for BS, 245lbs/165lbs for DL

L2 – 185lbs/115lbs for BS, 225lbs/145lbs for DL

L1 – Use a weight for each movement that allows for 15 reps to be completed unbroken on the first round with solid mechanics.

2. COOL DOWN (51:00 – 60:00)

3:00 Bike, row, or run easy

75 band good mornings (easy band)

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