9/23/19

Ralston Creek CrossFit – CrossFit

COACH AND ATHLETE NOTES:
Today starts by getting heavy with out Deadlift and focusing on form. We want healthy back position and quality reps! The WOD has deadlifts that we want you to be able to do every round unbroken. This should be somewhere around 40-50% of your 3RM. Its not going to be easy, especially on round 3, but you should be able to do it. If you break the DLs, you missed the point of the WOD. You also need to run faster than you think on BOTH runs. This is a fast WOD designed to be a lung-burner. Scale everything to support that goal!

Warm-up

Warm-up (No Measure)

General Warm-up (7 min cap)

3-4 SETS

7 Barbell Stiff-Legged DL

7 Barbell Bent Over Row (:02 pause at sternum)

7/7 Leg Swings (barbell in flaghold)

7/7 Alt. Groiners

14 Barbell Hops

Strength

Deadlift (3-3-3-3-3)

Deadlift*

*Build to 3RM Deadlift.

Workout

Metcon (Time)

FOR TIME

200m Run

Into…

3 ROUNDS

15 Deadlifts

50 Double Unders

into…

200m Run

-10:00 Hard Cap-

L3 – 185/135, DUs

L2 – 135/95, Speed Steps

L1 – 95/65, 25 Speed Steps