6/26/19

Ralston Creek CrossFit – CrossFit

COACH AND ATHLETE NOTES:
Your goal for the EMOM is to continue getting familiar with the squat clean. No need to PR today, just get some good reps in at heavy-ish weights. Then… I mean its FRAN! Though we have a hard 12 minute cap on Fran today, it is designed to be done in ~5 minutes. Fran is the defacto standard in CrossFit for going PEDAL TO THE METAL on pace. If you have to break either movement more than once, you need to scale. We want fast reps, and uncomfortable feels. Very, very uncomfortable feels.

Warm-up

Warm-up (No Measure)

4 Rounds (10:00 CAP)

40 Jumping Jacks → 30 Mountain Climbers → 20 Straight Leg Sit-ups → 10 Up-Downs

15 KB Deadlifts → 12 Goblet Squats → 5/5 SA KB Front Squat → 5/5 SA KB Thruster

15 Ring Rows → 12 Kips Swings → 10 Jumping Pull-ups → 6 Kipping Pull-ups

Strength

Squat Clean (8×2)

EVERY 1:30 FOR 8 SETS

2 Squat Cleans*

*Sets 1-4 @Moderate-Heavy, Building

Sets 4-8 @Heavy, Across

Workout

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups