11/12/19

Ralston Creek CrossFit – CrossFit

COACH AND ATHLETE NOTES:
The strict presses today will challenge you to keep good form when your shoulders are tired. Avoid the “back-lean” in the later sets! Pick a weight for the DB snatch that will let you move steadily and still have a small rest before the burpees. This one is hard to maintain for all of the sets – keep your head in the game and make sure you keep breathing.

Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

5 Up-Downs

20 Mountain Climbers

5 Push-ups

20 Mountain Climbers

Strength

Shoulder Press (7-7-7-7-7*)

7-7-7-7-7*

Strict Press

*Complete 1:00 Plank Hold in Push-up Position after each set.

Workout

Metcon (Weight)

EMOM x 12 MINUTES

MIN 1 – 20 Alt. DB Snatch

MIN 2 – 15 Burpees

L3 – 40/30

L2 – 35/20

L1 – 20/15
Score is weight on the Snatch