9/18/19

Ralston Creek CrossFit – CrossFit

COACH AND ATHLETE NOTES:
Start by getting mobile and heavy in the 3RM Front Squat. Shoot for a PR around the 3rd/4th set, so you have room to push the envelope today! On the WOD you and your partner get to split the reps as needed, so break things up early and often. The squats at the end are supposed to be heavy, and you are going to have a LOT of time. Small fast sets are the way to avoid your legs turning into spaghetti! This is a GRIND of a WOD, so treat it accordingly.

Warm-up

Warm-up (No Measure)

2 ROUNDS

:30 Inchworms

:30 Cossack Squats

:30 Bootstrappers

-THEN-

AMRAP X 5 MINUTES (WITH BARBELL)

10/10 Elbow Punches

:30 Squat Hold

10/10 Leg Swings

Strength

Front Squat (3-3-3-3-3)

Front Squat

*Build to 3RM Front Squat

Partner Workout

Metcon (AMRAP – Reps)

IN TEAMS OF 2…

ON A 13:00 RUNNING CLOCK…*

150 Double Unders

100 DB Thrusters

150 Double Unders

Max Front Squats

*Partner 1 works while Partner 2 rests. Complete the work in order, split up reps between partners any way.

L3 – 35/25, 185/135, DUs

L2 – 25/15, 135/95, Speed Steps

L1 – 15/10, 95/65, 4″ plate jumps
Score is max reps of FS.