7/2/18

Ralston Creek CrossFit – CrossFit

Coach and Athlete Notes:
We start the week with a traditional Strength & WOD combo. Make sure you focus on driving through the heels with no re-dip when it gets heavy. The WOD is designed to be speedy – Everyone should plan to finish between 7-12 minutes. Coaches will cap the WOD at 12 minutes. Scale to support intensity! This means almost everyone should plan to scale today.

Push Press (3 x 5)

every 3:00 for 3 sets, 5 reps. Leaderboard your heaviest set of 5

Metcon (Time)

2. WOD (41:00 – 53:00)

3 Rounds for time:

21 Pull-ups

15 Ring dips

9 Push press

L3 – 135lbs/95lbs

L2 – 12 Box Dips(or variation that is challenging for 12 reps), 115lbs/75lbs

L1 – 10-12 box dips with feet in front, 95lbs/65lbs

3. COOL DOWN (53:00 – 60:00)

1:00/1:00 Lat roll

1:00/1:00 Banded shoulder stretch sequence

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