8/27/18

Ralston Creek CrossFit – CrossFit

COACH AND ATHLETE NOTES:
A couple things to unpack today – First, we want to find today’s heavy 5RM on the push press. It might not be a lifetime PR, but we want to ride the edge. 2-minutes isn’t a ton of rest but its only 4 sets. Second, the WOD today is a focus on endurance over the 20 minutes. Find a pace that will allow you to maintain, or potentially get faster, across each round. DO NOT redline early.

Push Press (Every 2:00 for 4 sets – 5 Push Press)

The goal is to build to a near max for 5 reps on the push press. Attempt to have no failed reps. Leaderboard heaviest set of 5.

Metcon (AMRAP – Reps)

2. WOD, part 2 (36:00 – 56:00)

10 Rounds for max reps:

0:15 Strict pull-ups

0:30 Push-ups

0:45 Air squats

0:30 Rest

3. COOL DOWN (56:00 – 60:00)

2 Rounds for quality:

0:30 Double quad stretch

0:10 Downward dog sequence

Down dog

Up dog

Shoulder circles

Ankle reach

*Do a 10 count at each position or 10 rep for the circles.

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