10/1/19

Ralston Creek CrossFit – CrossFit

COACH AND ATHLETE NOTES:
We start with Touch-And-Go Power Snatch Doubles, with a focus on clean cycling of the second rep. We want simple foot movements today, NO STARFISH SNATCHES! The WOD is long today, with movements that can easily wear out. You will want to plan your breaks very early and work to keep an even pace for the entire 16 minutes. Avoid singles, but doubles and triples will work well today. If you want to put the pedal down after 10 minutes, go for it!

Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

20 Double Unders

12 Alt. Lunge w/ PVC Pass

6 OHS (:02 descent and :02 pause in bottom)

:15 Wide Grip Hang (from pull-up bar)

Strength

Power Snatch (EVERY 1:30 FOR 6 SETS x 2 TNG Power Snatch)

EVERY 1:30 FOR 6 SETS

2 TNG Power Snatch

*Build to a moderate-heavy double in sets 1-3 then use same weight across for final 3 sets.

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 16 MINUTES

3 Power Snatch

6 Toe 2 Bar

6 Strict Pull-ups

6 Toe 2 Bar

L3 – 155/105

L2 – 115/75, Ring Row, Knee Raise

L1 – 75/45, JPU, Situps