9/19/19

Ralston Creek CrossFit – CrossFit

COACH AND ATHLETE NOTES:
Our goal today is engine recovery and smooth and controlled work on the burpees and TNG Power Snatch. The rowing is designed to be a sustained moderate effort for the entire 2 minutes. If you get off the rower and you are super-out of breath, you are doing this WOD wrong! You want to be very in control of your breathing and heart rate when you get off the rower. We want smooth and consistent burpees, that should take about a minute. Then a proper hook-grip on the bar and smooth TNG power snatches. Pick a weight that you KNOW you can do for 6 reps every round. Athletes with shoulder issues can scale to power cleans today as well.

Warm-up

Warm-up (No Measure)

4 ROUNDS INCREASING EFFORT EA. ROUND

200m Row

7 Up Down Broad Jumps

7 Jumping Squats

7/7 DB Upright Row

7/7 DB Hang Power Snatch

:20 Walking Rest

**10 MIN CAP**

Workout

Metcon (No Measure)

E2MOM x 20 MINUTES

MIN 1 & 2 – Row 500/400m

MIN 3 & 4 – 12 Burpee Over Bar + 6 TNG Power Snatch*

*Power Snatch must be performed Unbroken & Touch-N-Go.

L3 – 500/400, 12+6 @ 115/75

L2 – 400/300, 10+6 @ 75/55

L1 – 300/250, 8+6 @ 55/45

Cool Down

Warm-up (No Measure)

FOR RECOVERY

4:00 Foam Rolling Upper Back

4:00 Banded Hamstring Stretch