Ralston Creek CrossFit – CrossFit

We have 2 goals today, 1st: Quality Pulling, 2nd: Keeping our shoulders healthy on the squats. If you have pre-existing shoulder trouble or mobility limitations, sub goblet or back squats for the overhead squats. We want the weight to go up as the reps go down, with no more than a couple breaks on each set. Don’t spend more than 90 seconds on any section of pulling, and no more than a minute on per 10 reps of squats, i.e. the set of 30 shouldn’t take more than 3min.

Metcon (Time)

1. WOD (35:00 – 50:00)

For time:

20 Ring Row

30 Overhead squats (95lbs/65lbs)

20 Ring Row

20 Overhead squats (115lbs/75lbs)

20 Ring Row

10 Overhead squats (135lbs/95lbs)

20 Ring Row

Rx+ = Pull-ups for Ring Rows

L3 – As Written

L2 – 65lbs/45lbs, 85lbs/65lbs,105lbs/85lbs

L1 – 75lbs/55lbs and 15 reps for all “rounds” of OHS, 20 reps of jumping pull-ups

2. Cool Down (50:00 – 60:00)

1:30/1:30 Lat. roll

1:00/1:00 Banded shoulder stretch

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