11/11/19

Ralston Creek CrossFit – CrossFit

COACH AND ATHLETE NOTES:
Mind the snow today! The WOD goal is ~30 seconds of sprinty cardio. You can do toe-taps to a ball, or DUs, or anything that keeps you safe if it’s icy out there! Pay attention to the Tempo on the squats today. We are back to the strength-building season of pie and cookies, so go slower than you think. The WOD is designed to test your endurance, so pick weights that let you go unbroken on every round. When in doubt, go faster, not heavier!

Warm-up

Warm-up (No Measure)

3 ROUNDS (7:00 MINUTE CAP)

5 SA KB DL*

5 SA Russian KBS

5 SA KB Clean

5 SA KB Thruster

100m Jog

*Complete one full round of the KB complex on the right, one full round on the left, then go out for the 100m Run.

Strength

Front Squat (4-4-4-4-4)

4-4-4-4-4

Tempo Front Squat (13X1)

-Rest 1:30 b/t Sets-

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 10 MINUTES

10 Front Squats

10 KBS

100m Run / 50 med-ball-toe-taps / 40 DUs

L3 – 75/55, 53/35

L2 – 55/45, 35/25

L1 – 45/35, 25/15