Ralston Creek CrossFit – CrossFit
COACH AND ATHLETE NOTES:
This long AMRAP balances running with strength and coordination. The runs should take no longer than 430, so scale distance to support that. Power cleans and deadlifts should be unbroken on every round. The DUs, or your scales, should be consistent on the first 2-3 rounds at least. Speed-steps over singles today for scaling options! Every 100m counts as one rep, so keep running even on the last few minutes.
Metcon (AMRAP – Rounds and Reps)
1. WOD (25:00 – 55:00)
Run 800 meters
Then, 2 rounds of:
5 Power cleans
30 Double Unders
*The run is 8 reps each round is 98 reps.
L3 – 185lbs/125lbs
L2 – If run will take more than 4:30, decrease to 600m. 3 PCs, 6 DLs @ 185lbs/125lbs, 20 DUs *Decrease reps before weight today, but only if good technique is maintained at higher weights.
L1 – 600m Run, Then 2 rounds of:
5 Power cleans (125lbs/85lbs)
10 Deadlifts (155lbs/105lbs)
20 Jumps over parralettes or plate jumps (8″/6″)
2. COOL DOWN (55:00 – 60:00)
1:00/1:00 Lower leg barbell smash