8/30/18

Ralston Creek CrossFit – CrossFit

COACH AND ATHLETE NOTES:
This is a vicious combination of movements. Scale as needed and break the hanging-from-bar work up as much as you need in the beginning. Pick a weight that allows round 1 squats and jerks to be completed unbroken. Feel free to take from a rack if the clean-and-transition is uncomfortable. Try not to put the bar down once you start your squats. Going right into the jerks is the stimulus we want. 15-minute cap today!

Metcon (Time)

1. 3 Rounds for time:

21 Toes to bar

15 Back squats

*Bar is taken from the floor.

9 Push jerks

L3 – 185lbs/125lbs

L2 – 15 T2B, 155/105

L1 – 15 Hanging Knee Raises, 95/65

2. FLEXIBILITY AND CORE (50:00 – 60:00)

2 Sets

0:30 Supine hamstring wall stretch

0:30 Supine toe touch

0:30 Supine straddle wall stretch

0:30 Supine banded squat wall stretch

0:30 Hollow hold

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