10/16/19

Ralston Creek CrossFit – CrossFit

COACH AND ATHLETE NOTES:
Spend time and effort focusing on your form with the snatches. We are NOT looking for a 5RM, but 3 consistent sets at a medium to moderate weight with PERFECT form. Keep that bar close and try for a fast turnover. This will also be what we expect to see in the WOD! Amanda is not a sprint, but you have to move consistently and push a little harder than you want. The added round of 11 will force an even slower pace. Be careful of the volume of pulling today, and don’t be afraid to scale down the movement mid-WOD.

Warm-up

Warm-up (No Measure)

Start off with 2:00 of Run, Row, or Bike just to get the blood flow going.

3 ROUNDS (1st Round w/PVC Pipe)

5 Inchworms

5 Behind the Neck Snatch Grip Presses

5 Behind the Neck Snatch Grip Presses in Quarter Squat

5 Sots Press

5 Back Squats

5/5 Cossack Squats (Barbell in Back Rack Optional)

Strength

Power Snatch (3×5)

Power Snatch*

*Today’s goal is to hit 3 moderate sets of 5 at the same weight across. No misses and perfect mechanics. This is not 5RM.

Workout

“POWER PLUS AMANDA” (Time)

FOR TIME

11-9-7-5

Power Snatch (135/95)|(95/65)

Bar Muscle-Up

-15:00 Hard Cap-
L3 – 135/95

L2 – 95/65, Pull Ups

L1 – 75/55, 9-7-5 only, Hard Ring Rows