9/26/19

Ralston Creek CrossFit – CrossFit

COACH AND ATHLETE NOTES:
We’ve been working on our Touch-and-Go, and now we get to put that to the test with our Power Clean! The WOD will chellenge your engine! You need to be prepared to go into a pain-cave / dark-place and hold on for the 8 minutes. Many will not finish this WOD and that is 100% Ok! Choose the level you would normally do and race for that finish!

Warm-up

Warm-up (No Measure)

4 ROUNDS INCREASING EFFORT EACH ROUND

200m Run

10 Alt Sampson Lunge Stretch

10 Up-Down

8/8 DB Strict High Pulls

8/8 DB Hang Power Clean

:20 Rest

**10 MIN CAP**

Extended Warm-up

Power Clean (8×2)

EMOM x 8 MINUTES

2 TNG Power Cleans*

*Build to a heavy double in sets 1-4 then use same weight across for final 4 sets.

Workout

Metcon (Time)

FOR TIME

22-16-10

Up-Down

Power Clean

-8:00 Time Cap-

L3 – 135/95

L2 – 95/65

L1 – 15-12-9, 75/55

Finisher

Warm-up (No Measure)

ON A 10:00 RUNNING CLOCK…

HS Walk, Wall Walk or HS Hold Practice & Play