9/4/19

Ralston Creek CrossFit – CrossFit

COACH AND ATHLETE NOTES:
Something for everyone today! Lifting big, and lifting fast. Form and technique are the names of the game for the lifting portion. Don’t push the weight unless you can control the bar, your pull, and the jerk landing. Moving to Grace will help the bar feel extremely light. Grace requires you to keep good form, and then have absolute reckless hate for your heart and lungs. This WOD can be extremely quick, 2-3 minutes for our top athletes, but if you can finish Rx in under 10 minutes, you should give this classic CrossFit benchmark a go!

Warm-up

Warm-up (No Measure)

3:00 Bike

Then…

2 ROUNDS

15 Jumping Jacks

10 Groiners + Twist

10 Jumping Squats → 10 Jumping Lunges

5 PVC Press from ¼ squat → 5 PVC Press From Split*

*PVC press will be from the front rack position, :02 pause at the top

Strength

Workout

Clean and Jerk (1×1)

ON A 20:00 RUNNING CLOCK…

Build to 1RM Clean & Jerk

*Power or Squat, Athlete Choice

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#
L3 – 135/95

L2 – 115/75

L1 – 75/55