7/26/18

Ralston Creek CrossFit – CrossFit

COACH AND ATHLETE NOTES:
This combo will keep your heart-rate yo-yo-ing for the entire 24 minutes. Keep your pace under control, and try not to blow out anything on the row or DUs. The weight on the presses & Jerks should allow for an easy clean, and 3 unbroken reps each round, but they should be difficult on the press. Take advantage of the rest that you have to collect your heart-rate.

Metcon (No Measure)

1. EMOM 24:00 (30:00 – 54:00)

Minute 1: 15/12 calorie row or bike

Minute 2: 3 Push press

Minute 3: 50 Double unders

Minute 4: 3 Push Jerks

L3 – 205lbs/135lbs

L2 – 12/10 Cals, 175lbs/120lbs, 30 DUs

L1 – 10/8 Cals, 135lbs/95lbs, 20 Speed Steps

*Decrease loading to a challenging weight with good technique

2. BELLY BLASTER (54:00 – 60:00)

30 Partner leg press downs

*Each partner.

2 X 1:00 Hanging on bar partner shoulder stretch

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