Friday

Ralston Creek CrossFit – RCCF COMPETE

A. CONDITIONING

Warm-up (No Measure)

No additional Conditioning.

B. NC60

Warm-up

Warm-up (No Measure)

1 ROUND

12 Alt Groiners

12 Bootstrappers

12 PVC Pass Thrus

Into…

3 ROUNDS

5 Snatch Grip Deadlifts

5 Hang High Pulls

5 Hang Muscle Snatches

5 Hang Power Snatches*

5 Overhead Squats

*Catch each Hang Power Snatch a little lower with each rep.

Strength

Snatch (Heavy 1-Rep )

ON A 20:00 RUNNING CLOCK…

Build to a Heavy 1-Rep Snatch

(Score is Weight)

Workout

Metcon (Time)

FOR TIME

30 DB Devil’s Push Press* (50/35)|(35/20)

*1 Devil’s Press + 1 Push Press = 1 Rep

-8:00 Hard Cap-

(Score is Time)

KG DB: (22.5/15)|(15/9)

C. STRENGTH / GYMNASTICS

“CUPID SHUFFLE” (AMRAP – Reps)

EMOM x 14 MINUTES*

MIN 1 – 1 Burpee Over Bar + Max Power Cleans (185/135)|(135/95)

MIN 2 – 2 Burpees Over Bar + Max Power Cleans

MIN 3 – 3 Burpees Over Bar + Max Power Cleans

MIN 4 – 4 Burpees Over Bar + Max Power Cleans

…and so on until Round 14

MIN 14 – 14 Burpees Over Bar + Max Power Cleans

*If unable to finish the Burpees, perform the next minute with 2 less Burpees than what is assigned.

(Score is Total Reps of Power Clean)

KG BB: (85/60)|(60/42.5)
Goal: Strategy based workout where you will need to manage both your pace on the burpees and your approach on the barbell. As the burpees creep past round 10, you will need to manage your pace much more carefully in order to get the work done quickly but also not be so smashed that it takes you more than :05 to recover before your first clean.