8/24/18

Ralston Creek CrossFit – CrossFit

Snatches and double-unders can be a vicious combination. We’ve got a small number of snatches at a challenging weight, followed by a larger number of DUs to get your heart rate up. There’s built in rest between rounds because we want you to go FAST! Focus on quality reps on the snatches, and if you have shoulder mobility issues feel free to do power cleans.

Metcon (Time)

1. WOD (28:00 – 40:00)

3 Rounds for time:

10 Power snatch

75 Double unders

*2:00 Rest between rounds

L3 – 135lbs/95lbs

L2 – 95lbs/65lbs, 75 DUs or Speed Steps, no more than 1:00 of DU attempts

L1 – 75lbs/45lbs, 100 single unders

Metcon (AMRAP – Reps)

2. ACTIVE COOL DOWN & ACCESSORY WORK (45:00 – 60:00)

AMRAP 15:00

*At a moderate pace

5 Deficit push-ups (4″/3″)

10 Ring rows

15 V-ups

*Even though there is a leaderboard for reps this is not meant to be completed for intensity but for the quality of movement.

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