7/7/18

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.

Metcon (Time)

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)

3 Sets

1:00 Weighted Chinese planks

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