Ralston Creek CrossFit – CrossFit
Coach and Athlete Notes:
7 Rounds of work focused on your posterior, and none of them will be easy. Choose weights that are very challenging today. Pick a partner that will be honest with you about your form, and help you lower the weights mid-WOD if things start to deteriorate. We care more about well-executed heavy reps today than what time you get.
1. PARTNER INTERVAL FUN! (35:00 – 52:00)
7 Rounds for time:
Partner 1: 3 Deadlifts
Partner 2: 3 Deadlifts
Partner 1: 12 walking lunge steps
Partner 2: 12 walking lunge steps
*Use dumbbells and kettlebells as needed.
L3 – 345lbs/225lbs, 70lbs/50lbs
L2 – 305lbs/205lbs, 55lbs/40lbs
L1 – 205lbs/140lbs, 40lbs/30lbs
2. WEEKEND ABS (52:00 – 60:00)
1:00 Weighted Chinese planks